February 2025

Crescent City Community Fitness – Ignite Strength Deadlift (10-8-6-4-2) Metcon Metcon (Time) 4 Rounds for Time 20 lunges 15 Deadlifts 10 Box Jumps 400m Run

Crescent City Community Fitness – Ignite Strength Deadlift (10-8-6-4-2) Metcon Metcon (Time) 4 Rounds for Time 20 Body Weight Step Back Lunges 15 Deadlifts (KB or Barbell) 10 Box Jumps or Step Ups 300m Run

Crescent City Community Fitness – Functional Fitness Warm Up 400 m Run 50ft Leg Kicks 50ft High Knees 50ft Butt Kicks 50 ft Cossacks 50ft Bear Crawl 50 ft Hamstring Scoops 10 Banded Pull Aparts 5L/5R Banded Diagonals 10 Banded Strict Press 10 Banded Around the Worlds . DB Clean to OH Warm Up (light

Crescent City Crossfit – HYROX Build Hyrox Strength Part A (Checkmark) 4 Sets: 10/10 DB Step Back Lunges 20 KB Deadlifts 20 DB Bench Press -60 Second rest-. . -Use 2-DB’s for Step back lunges, focus on control -KB Deadlifts and DB Bench should be UB to build your strength-endurance -move for quality, not speed

Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Reps) 4:00 min AMRAPs x 4 – 200 m run – 10 burpee over rower – MAX cal row rest 2:00 min between rounds ** TRY TO HAVE AT LEAST 1:30 ON THE ROWER EACH ROUND** ** SCALING: burpee to plate, regular burpees

Crescent City Community Fitness – HYROX Build Deadlift Take 12 minutes to find a 3 rep max Hyrox Strength Part B (Checkmark) 4 Sets: 15 Calorie Bike Sprint (C2 Bike) 50 Ft Sled Push 100 Meter Run (Sprint pace) -60 Second rest-. . -Sled push: Go ~20-25# lighter than what you found in Part A

Crescent City Community Fitness – HYROX Build Warm Up 10 Calorie Bike 10 Bird Dogs 10 Glute Bridges 10 Barbell Strict or Push Press 10 Barbell Good Mornings 10 Empty Bar Deadlifts *Demo sled push and everyone perform 1 Lap Down and Back Empty Sled Push Deadlift Take 12 minutes to find a 3 rep

Crescent City Community Fitness – Functional Fitness Warm Up :20 On :10 Off Repeat each movement TWICE Any Machine PVC Back Squats PVC Good Mornings PVC Pass Throughs Any Machine Sampson Lunges Boot Strappers Bird Dogs Any Machine Mobility Metcon Metcon (No Measure) Banded Stretches: :30R / :30L – Lat Stretch :30R / :30L –

Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Reps) 4 x 4:00 min AMRAPs: 200m Run 10 Burpees Over Rower MAX Cal Row –Rest 2min Between Rounds– Accessory Metcon (No Measure) 3-4 Sets for Quality: 8L/8R KB Single Leg RDLs 10L/10R KB Side Bends 45-60sec Front Plank

Crescent City Community Fitness – Ignite Metcon (Time) FOR TIME: 33 – 27 – 21 – 15 – 9 Dumbbell thrusters Jumping pull-ups