November 2024

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 15 Calf Raises 8L/8R SA DB Press 6 No Push Up Burpees 200m Run or 500m Bike Metcon 25min TIME CAP The Veteran (Time) 8 Rounds for Time: 200m Run 12 SA DB Thrusters (35/25#) 11 Burpees. . 200m Run = 500m Bike Scale Weight […]

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 15 Calf Raises 8L/8R SA DB Press 6 No Push Up Burpees 200m Run or 500m Bike Metcon 25min TIME CAP The Veteran (Time) 8 Rounds for Time: 200m Run 12 SA DB Thrusters (35/25#) 11 Burpees. . 200m Run = 500m Bike Scale Weight

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 15 Calf Raises 8L/8R SA DB Press 6 No Push Up Burpees 200m Run or 500m Bike Metcon 25min TIME CAP The Veteran (Time) 8 Rounds for Time: 200m Run 12 SA DB Thrusters (35/25#) 11 Burpees. . 200m Run = 500m Bike Scale Weight

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 15 Calf Raises 8L/8R SA DB Press 6 No Push Up Burpees 200m Run or 500m Bike Metcon 25min TIME CAP The Veteran (Time) 8 Rounds for Time: 200m Run 12 SA DB Thrusters (35/25#) 11 Burpees. . 200m Run = 500m Bike Scale Weight

Crescent City Crossfit – Ignite Metcon 21 Guns (AMRAP – Rounds and Reps) 21 Minute AMRAP 400M Run 21 Push-ups 21 Box Jumps 15 Burpees 9 Pull-Ups. . Modify Push-Ups as Needed Change Box Jumps to Step Ups Change Pull-Ups to Ring Rows Strength Box Squats (5×6)

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) 48 Min EMOM: Min 1: Max Distance Sandbag Bear hug carry Min 2: 12-15 KB Sumo DL High Pull Min 3: Max Distance Ski Min 4: 10-12 Bear Hug Sandbag Squats Min 5: Max Distance Row Min 6: 12 Ring Rows or 6 Strict Pull ups. .

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) 48 Min EMOM: Min 1: Max Distance Sandbag Bear hug carry Min 2: 12-15 KB Sumo DL High Pull Min 3: Max Distance Ski Min 4: 10-12 Bear Hug Sandbag Squats Min 5: Max Distance Row Min 6: 12 Ring Rows or 6 Strict Pull ups. .

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 – 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