July 2024

Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) Teams of 2: AMRAP 10min: 100 Goblet Squats 100 Sit-Ups MAX 50FT Shuttle Run -Rest 4mins- AMRAP 10min: 100 Kettlebell Swings 100 Sit-Ups MAX No Push-Up Burpees

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) Teams of 2: AMRAP 8min: 100 Dumbbell Squats 100 Mountain Climbers MAX 50m Shuttle Run -rest 2mins- AMRAP 8min: 100 Dumbbell Snatches 100 Mountain Climbers MAX Burpees -rest 2mins- AMRAP 8min: 100 Dumbbell Shoulder to Overhead 100 Mountain Climbers MAX Single Unders Mt. Climbers=2:1

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 10 Calf Raises 10L/10R Pogo Jumps 5 Scap Pull-Ups OR Scap Push-Ups 5 Kip Swings OR 5 Ring Rows 5 Straight Leg Sit-Ups Go Over DB Snatch Progression With Coach Metcon Metcon (6 Rounds for time) Every 2:30 for 5 Rounds: 25 Double Unders 12

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 10 Calf Raises 10L/10R Pogo Jumps 5 Scap Pull-Ups OR Scap Push-Ups 5 Kip Swings OR 5 Ring Rows 5 Straight Leg Sit-Ups Go Over DB Snatch Progression With Coach Metcon Metcon (6 Rounds for time) Every 2:30 for 6 Rounds: 25 Double Unders 12

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 3 Rounds: 10 Calf Raises 10L/10R Pogo Jumps 5 Scap Pull-Ups OR Scap Push-Ups 5 Kip Swings OR 5 Ring Rows 5 Straight Leg Sit-Ups Go Over DB Snatch Progression With Coach Metcon Metcon (6 Rounds for time) Every 2:30 for 6 Rounds: 25

Crescent City Crossfit – Ignite Metcon Crazy Eight (Time) 8 Rounds for Time 8 Burpee 8 Hanging Knee Tucks 8 Reverse Lunges 8 Ring Rows 8 KB Deadlifts 8 DB Hang Clean 8 DB Shoulder-to-Overhead 8 Calorie Row

Crescent City Crossfit – Ignite Strength Deadlift (5×5) . . Work on Form Go Up in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 10 Deadlifts (KB or Barbell) 12/8 Calorie Row 6 Push-Ups –Rest 2min–. . Pick Up Where You Left Off SCORE is TOTAL Rounds and Reps

Crescent City Crossfit – HYROX Endure warm up 6 MIn AMRAP: 8 x 90-90 Transitions 20 x Pogo Jumps 20 x Jumping Jacks 8x Sit up to Glute Bridge 100 Meter Run Metcon (Checkmark) Every 12 Minutes for 4 Rounds: 600 Meter Run 30 KB Swings 20 Burpees 100 FT Sandbag Bear Hug Carry (Heavy)

Crescent City Crossfit – HYROX Endure warm up 6 MIn AMRAP: 8 x 90-90 Transitions 20 x Pogo Jumps 20 x Jumping Jacks 8x Sit up to Glute Bridge 100 Meter Run Metcon (Checkmark) Every 10 Minutes for 4 Rounds: 800 Meter Run 100 FT Sandbag Bear Hug Carry (Heavy) 20 Burpees *Max Distance Ski/Row/Bike

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) Every 10 Minutes for 4 Rounds: Run Sandbag Carry (Heavy) Burpees *Max Distance Ski/Row/Bike Meters in Remaining Time. . At the 10 Minute Mark, start right back on the Run! Set a pace on the Machine that you can go right back into the Run at the