March 2025

Crescent City Community Fitness – Ignite Metcon Metcon (Time) FOR TIME: 40-30-20-10 Calorie Row **400m Run After Each Set** Strength Push Press (2×8 2×6 1×4)

Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine 15 PVC Pass Throughs 15 PVC Toe Touches to Overhead Press 15 PVC Good Mornings 10L/10R PVC Elbow Rotations 10L/10R PVC Around the Worlds 10 Back Rack Lunge & Twist Barbell Warm-Up: 6 Strict Press 6 Push Press 6 Push Jerk Weightlifting 15min

Crescent City Community Fitness – HYROX Build Warm Up 40 Second Work/ 15 Second Rest: -Any Machine -Bird Dogs -Any Machine -Glute Bridges -Any Machine -Plank Shoulder Taps With Empty Bar: 8 Deadlifts 8 Bent Over Rows 8 Strict Press *Start warming up to starting deadlift weight Strength EMOM Part 1: (Weight) 12 Min EMOM:

Crescent City Community Fitness – Ignite Metcon Metcon (Checkmark) 28min EMOM: Min1 – 100m Run or 300m Bike Min2 – 14-16 Hang DB Clean & Jerks Min3 – 8-10 Burpees Min4 – Rest Accessory Metcon (No Measure) 3-4 Sets for Quality: 10L/10R Banded Side Steps 10 Barbell RDL’s 30sec Front Plank Hold

Crescent City Community Fitness – Functional Fitness Warm Up 2 Min on Any Machine 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10 Banded Glute Bridges 10 Cossacks 8L/8R Sampson Lunges 8L/8R Bird Dogs Weightlifting 15min TIME CAP Deadlift (3 x 4 @ 60%) . . Use SAME weight for ALL sets EMOM

Crescent City Community Fitness – HYROX Endure Warm Up 200 Meter Run 10/10 FWD/BWD Leg Swings 10/10 Side to Side Leg Swings 10 Alt Spiderman Reaches 10 Walking Inchworm with Push up 10 Walking Samson Lunges 20 Calf Raises 20 Alt Toe Taps to Wallball 10 Bearhug Wallball Squats 10 Wallball Push Press Metcon (Time)

Crescent City Community Fitness – Ignite Metcon CrossFit Games Open 25.2 (22.3 Repeat) Foundations (Ages 16-54) (Time) For time: 21 bent-over rows 42 jumps 21 thrusters 18 jumping pull-ups 36 jumps 18 thrusters 15 jumping chest-to-bar pull-ups 30 jumps 15 thrusters Time cap: 12 minutes* F: 35 lb (15kg) barbell M: 45 lb (20kg) barbell

Crescent City Community Fitness – Functional Fitness Warm Up 3 Min any machine 2 Rounds: 10 PVC Pass Throughs 10 PVC External Rotations (ea side) 10 Plate Hops 10 Plate Squats 10 Plate Ground to Overhead 5 Scap Pull Ups 10 Kip Swings -Then- 3-5 Thrusters at first two weights CrossFit Games Open 25.2 (22.3

Crescent City Community Fitness – Ignite Strength Strict Press (2×8 2×6 2×4) Metcon Metcon (Checkmark) 21min EMOM: Min1 – 10 Calorie Row Min2 – 14 Box Step Ups Min3 – 50 Single Unders

Crescent City Community Fitness – Functional Fitness Warm Up 6 Min AMRAP: 100 m Run 10 Boot Strappers 5 Inchworms with Pushup 5 Jump Squats 20 Singles with Jump Rope . Stretching: :30R / :30L Side to Side Leg Swings :30R / :30L Front to Back Leg Swings :45 R / :45 L Hamstring Stretch