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Crescent City Crossfit – Ignite 12 Days of Christmas-Wellness (Time) For Time 1 Man Maker 2 DB Thrusters 3 DB Rows 4 DB Squat Cleans 5 DB Snatches 6 Kettlebell Swings 7 Pull-Ups/Ring Rows 8 Hanging Knee Tuck 9 Box Jumps 10 Single Unders 11 Burpees 12 Overhead Walking Lunges w/Plate Like the song the […]

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 2 x 10min AMRAP: 100m Run 10 Push-Ups 100m Run 10 DB Front Squats (2 DBs) –Rest 3min–. . Pick Up Where You Left Off Accessory Metcon (No Measure) 3 Sets for Quality: 45sec Plank Hold 12 DB Z Press

Crescent City Crossfit – Functional Fitness Warm Up Metcon 16min TIME CAP Metcon (Time) For Time: 100 Calorie Bike Starting at 0 and Every 2:00 Complete 5 Thrusters (95/65#). . Modify Bike Calories as Neeed

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike/Run With Empty Bar: 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 10 Good Mornings 10 Back Rack Elbow Rotations 10 Front Squats 10 Bent Over Rows 8L/8R Groiners 10 Hand Release Push-Ups 8 Barbell Thrusters Warm-Up to Workout Weight Metcon 16min TIME CAP

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike/Run With Empty Bar: 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 10 Good Mornings 10 Back Rack Elbow Rotations 10 Front Squats 10 Bent Over Rows 8L/8R Groiners 10 Hand Release Push-Ups 8 Barbell Thrusters Warm-Up to Workout Weight Metcon 16min TIME CAP

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike/Run With Empty Bar: 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 10 Good Mornings 10 Back Rack Elbow Rotations 10 Front Squats 10 Bent Over Rows 8L/8R Groiners 10 Hand Release Push-Ups 8 Barbell Thrusters Warm-Up to Workout Weight Metcon 16min TIME CAP

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike/Run With Empty Bar: 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 10 Good Mornings 10 Back Rack Elbow Rotations 10 Front Squats 10 Bent Over Rows 8L/8R Groiners 10 Hand Release Push-Ups 8 Barbell Thrusters Warm-Up to Workout Weight Metcon 16min TIME CAP

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike/Run With Empty Bar: 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 10 Good Mornings 10 Back Rack Elbow Rotations 10 Front Squats 10 Bent Over Rows 8L/8R Groiners 10 Hand Release Push-Ups 8 Barbell Thrusters Warm-Up to Workout Weight Metcon 16min TIME CAP

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike/Run With Empty Bar: 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 10 Good Mornings 10 Back Rack Elbow Rotations 10 Front Squats 10 Bent Over Rows 8L/8R Groiners 10 Hand Release Push-Ups 8 Barbell Thrusters Warm-Up to Workout Weight Metcon 16min TIME CAP

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike/Run With Empty Bar: 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 10 Good Mornings 10 Back Rack Elbow Rotations 10 Front Squats 10 Bent Over Rows 8L/8R Groiners 10 Hand Release Push-Ups 8 Barbell Thrusters Warm-Up to Workout Weight Metcon 16min TIME CAP