January 2025

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 – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20mins: 15 Air Squats 12 Kettlebell Swings 9 Burpees Over KB –Rest 1min AFTER EVERY Round– Accessory Metcon (No Measure) 3 Sets: 10 Calorie Ski 30 Flutter Kicks 10 V-Ups

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20mins: 15 Air Squats 12 Kettlebell Swings 9 Burpees Over KB –Rest 1min AFTER EVERY Round– Accessory Metcon (No Measure) 3 Sets: 10 Calorie Ski 30 Flutter Kicks 10 V-Ups

Crescent City Crossfit – Functional Fitness Warm Up 2min BIKE 10L/10R Banded Side Steps 10 Banded Air Squats 10L/10R Banded Kickbacks 10 Banded Glute Bridges 10 Up Dog to Down Dog 10 Hand Release Push Ups 8L/8R World’s Greatest Stretch 10 Bootstrappers Go Over Deadlift With Coach Weightlifting 16min TIME CAP Deadlift (2×6 1×4 1×2)

Crescent City Crossfit – Functional Fitness Warm Up 2min BIKE 10L/10R Banded Side Steps 10 Banded Air Squats 10L/10R Banded Kickbacks 10 Banded Glute Bridges 10 Up Dog to Down Dog 10 Hand Release Push Ups 8L/8R World’s Greatest Stretch 10 Bootstrappers Go Over Deadlift With Coach Weightlifting 16min TIME CAP Deadlift (2×6 1×4 1×2)

Crescent City Crossfit – Functional Fitness Warm Up 2min BIKE 10L/10R Banded Side Steps 10 Banded Air Squats 10L/10R Banded Kickbacks 10 Banded Glute Bridges 10 Up Dog to Down Dog 10 Hand Release Push Ups 8L/8R World’s Greatest Stretch 10 Bootstrappers Go Over Deadlift With Coach Weightlifting 16min TIME CAP Deadlift (2×6 1×4 1×2)

Crescent City Crossfit – Functional Fitness Warm Up 2min BIKE 10L/10R Banded Side Steps 10 Banded Air Squats 10L/10R Banded Kickbacks 10 Banded Glute Bridges 10 Up Dog to Down Dog 10 Hand Release Push Ups 8L/8R World’s Greatest Stretch 10 Bootstrappers Go Over Deadlift With Coach Weightlifting 16min TIME CAP Deadlift (2×6 1×4 1×2)

Crescent City Crossfit – Functional Fitness Warm Up 2min BIKE 10L/10R Banded Side Steps 10 Banded Air Squats 10L/10R Banded Kickbacks 10 Banded Glute Bridges 10 Up Dog to Down Dog 10 Hand Release Push Ups 8L/8R World’s Greatest Stretch 10 Bootstrappers Go Over Deadlift With Coach Weightlifting 16min TIME CAP Deadlift (2×6 1×4 1×2)