August 2024

Crescent City Crossfit – Ignite Metcon Metcon (Time) Run & Get Fran! For Time: 400m Run 21 DB Thruster 21 Pull-Ups 400m Run 15 DB Thruster 15 Pull-Ups 400m Run 9 DB Thruster 9 Pull-Ups 400m Run CORE Metcon (No Measure) 3 Rounds for Time: 10 Scissors 10 Ab Bikes 10 Superman Holds

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 200m Run or 500m Bike 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges 8 Groiners 8 Bootstrappers 8 Down Dog to Up Dog Metcon 15min TIME CAP Metcon (Time) 9-15-21-15-9 Calorie Bike Wallballs (20/14#) *25 Double Under After Each Round Including

Crescent City Crossfit – Ignite Strength DB Bench Press (10-8-6-4-2) Ring Rows (10-8-6-4-2) Metcon Metcon (5 Rounds for reps) 5x3min Amrap 12/10 calorie Bike 6 Burpees Max Box Step Overs (20in Box or less) :90sec rest in between rounds CORE Metcon (No Measure) 3 Rounds: 10 Hollowrocks 10 Superman Holds 1 Minute Plank

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off Any Machine x 2 Push-Ups Scap Pull-Ups Any Machine x 2 Bird Dogs Scorpions Any Machine x 2 Go Over DB Bench Press With Coach Weightlifting 14min TIME CAP DB Bench Press (2×12 2×8 2×4) . . Ascend in Weight as Reps Go

Crescent City Crossfit – Ignite Metcon Metcon (Checkmark) 14min EMOM: Min 1 – 10/8 Cal Row Min2 – 12-15 Sit-Ups Accessory Metcon (No Measure) 3-4 Sets for Quality: 10 Strict Press 10L/10R Banded Side Steps 30-45sec Bear Hold

Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 14min EMOM 1st- 12/10 Cal Row 2nd-10 Hanging Knee Tuck Metcon (Time) For Time: 10 Dumbbell Snatches 10 Sit ups 20 Dumbbell Snatches 20 sit ups 30 Dumbbell Snatches 30 sit ups 20 Dumbbells Snatches 20 sit ups 10 Dumbbells Snatches 10 sit ups

Crescent City Crossfit – Functional Fitness Warm Up 2min Row Into 2 Rounds: 8 Barbell Good Mornings 4 Pause Barbell Back Squats 8 Scap Push-Ups 4 No Push-Up Burpees Warm Up Back Squats at Rack With Empty Bar or Light Weight Weightlifting 12min TIME CAP Back Squat (6×8) . . Every 2min for 6 Sets

Crescent City Crossfit – Ignite Metcon 30min TIME CAP Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#. . 400m Run = 1000m Bike Box Jumps to Step Ups if Needed Scale Weight on WB CORE Core IV (Time) 3 Rounds for Time:

Crescent City Crossfit – Ignite Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# CORE Core IV (Time) 3 Rounds for Time: 30 Shoulder Touches 30 Knee Raises 30 Russian Twist

Crescent City Crossfit – HYROX Endure warm up 5 rounds: 45 Seconds Work/20 Seconds Rest Ski Erg Froggers Hollow Body Leg Raise DB Goblet Sumo Squat DB Alternating Lunge/Twist Rep/Interval Scheme: (40 Min Total Work) (Checkmark) 2 Min Work/ 30 Sec Rest for Each Interval (16 Total Rounds) Station 1: Alternate Intervals Between 1A) Max