November 2024

Crescent City Crossfit – Functional Fitness Saturday Partner Workout (Time) 50 – 40 – 30 – 20 – 10 Goblet Squats KBS Sit-ups 400 – 300 – 200 – 100 Run between sets (together) Split reps between partners Can sub runs for rows if needed

Crescent City Crossfit – Functional Fitness Saturday Partner Workout (Time) 50 – 40 – 30 – 20 – 10 Goblet Squats KBS Sit-ups 400 – 300 – 200 – 100 Run between sets (together) Split reps between partners Can sub runs for rows if needed

Crescent City Crossfit – Ignite Strength Back Squat (10-8-6-4-2) Metcon Metcon (Time) 4 Rounds for Time: 10 Back Squats 10 KB Deadlift (HEAVY) 400m Run –2 min Rest–

Crescent City Crossfit – Functional Fitness Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP with a Partner: 600 Meter Run (Together) 50 Dumbbell SA Hang Cleans 40 Single Dumbbell Box Step Overs (24/20) 30 Burpee Box Jumps 20 Strict Pull Ups 10 Single Arm Devil’s Press

Crescent City Crossfit – Functional Fitness warm up 2 Min Machine -into- 2 Rounds: 8 Single DB curl to press 8 Single DB Thrusters 8/8 DB Bent over rows 8/8 DB Plank Pull throughs 8/8 Single Leg Calf Raises Partner Workout (AMRAP – Rounds and Reps) 30 Min AMRAP with a Partner: 600 Meter Run

Crescent City Crossfit – Ignite Strength Back Squat (2×6 2×4 1×2) Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 10 Goblet Squats 200m Run 10 Slamballs 100m Run

Crescent City Crossfit – Functional Fitness warm up 2 Min Machine -into- 2 Rounds: 8 Single DB curl to press 8/8 DB Bent over rows 8/8 DB Plank Pull throughs 8 Scorpions (4 ea) 8 Samson Lunges (4 ea) 8/8 Single Leg Calf Raises Partner Workout (AMRAP – Rounds and Reps) 30 Min AMRAP with

Crescent City Crossfit – Functional Fitness warm up 2 Min Machine -into- 2 Rounds: 8 Single DB curl to press 8/8 DB Bent over rows 8/8 DB Plank Pull throughs 8 Scorpions (4 ea) 8 Samson Lunges (4 ea) 8/8 Single Leg Calf Raises Partner Workout (AMRAP – Rounds and Reps) 30 Min AMRAP with

Crescent City Crossfit – Functional Fitness warm up 2 Min Machine -into- 2 Rounds: 8 Single DB curl to press 8/8 DB Bent over rows 8/8 DB Plank Pull throughs 8 Scorpions (4 ea) 8 Samson Lunges (4 ea) 8/8 Single Leg Calf Raises Partner Workout (AMRAP – Rounds and Reps) 30 Min AMRAP with

Crescent City Crossfit – Ignite Strength Back Squat (2×6 2×4 1×2) Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 10 Goblet Squats 200m Run 10 Slamballs 100m Run