January 2025

Crescent City Crossfit – Functional Fitness Metcon Metcon (Time) 10 Rounds for Time: 100m Run 200m Row or 400m Bike 10 Step Back Sandbag Lunges

Crescent City Crossfit – Functional Fitness Metcon Metcon (Time) 10 Rounds for Time: 100m Run 200m Row or 400m Bike 10 Step Back Sandbag Lunges

Crescent City Crossfit – Ignite Weightlifting Back Squat (10-8-6-4-2) Metcon Metcon (5 Rounds for time) 5 Rounds for Time: 200m Run 30 Single Unders 15 Slamballs 10 Lunges Holding Slamball

Crescent City Crossfit – Functional Fitness Warm Up 2min Row or 2min Run 15 Banded Pass Throughs 8L/8R Banded Around the Worlds 15 Banded Front Pull Aparts 8L/8R Banded Diagonals 15 Prisoner Air Squats 15 Prisoner Good Mornings 15 SLOW Calf Raises 15 Bootstrappers Go Over Shoulder to Overhead w/Coach: 5 Strict Press 5 Push

Crescent City Crossfit – Ignite Weightlifting Back Squat (10-8-6-4-2) Metcon Metcon (5 Rounds for time) 5 Rounds for Time: 200m Run 30 Single Unders 15 Slamballs 10 Lunges Holding Slamball

Crescent City Crossfit – Functional Fitness Warm Up 2min Row or 2min Run 15 Banded Pass Throughs 8L/8R Banded Around the Worlds 15 Banded Front Pull Aparts 8L/8R Banded Diagonals 15 Prisoner Air Squats 15 Prisoner Good Mornings 15 SLOW Calf Raises 15 Bootstrappers Go Over Shoulder to Overhead w/Coach: 5 Strict Press 5 Push

Crescent City Crossfit – Functional Fitness Warm Up 2min Row or 2min Run 15 Banded Pass Throughs 8L/8R Banded Around the Worlds 15 Banded Front Pull Aparts 8L/8R Banded Diagonals 15 Prisoner Air Squats 15 Prisoner Good Mornings 15 SLOW Calf Raises 15 Bootstrappers Go Over Shoulder to Overhead w/Coach: 5 Strict Press 5 Push

Crescent City Crossfit – Functional Fitness Warm Up 2min Row or 2min Run 15 Banded Pass Throughs 8L/8R Banded Around the Worlds 15 Banded Front Pull Aparts 8L/8R Banded Diagonals 15 Prisoner Air Squats 15 Prisoner Good Mornings 15 SLOW Calf Raises 15 Bootstrappers Go Over Shoulder to Overhead w/Coach: 5 Strict Press 5 Push

Crescent City Crossfit – Ignite Weightlifting Back Squat (10-8-6-4-2) Metcon Metcon (5 Rounds for time) 5 Rounds for Time: 200m Run 30 Single Unders 15 Slamballs 10 Lunges Holding Slamball

Crescent City Crossfit – Functional Fitness Warm Up 2min Row or 2min Run 15 Banded Pass Throughs 8L/8R Banded Around the Worlds 15 Banded Front Pull Aparts 8L/8R Banded Diagonals 15 Prisoner Air Squats 15 Prisoner Good Mornings 15 SLOW Calf Raises 15 Bootstrappers Go Over Shoulder to Overhead w/Coach: 5 Strict Press 5 Push