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Crescent City Crossfit – Ignite Strength Deadlift (5×3) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 100m Run 12 KB Deadlifts 10 Push-Ups

Crescent City Crossfit – Functional Fitness Warm up 2 Rounds: 10 Banded Pass Throughs 10 Banded Strict Press 5L/5R Banded Diagonals 10 Banded Front Pull Aparts 10 Push-Ups 200m Run or 500/400m Bike Warm Up Bench Press With Empty Bar Weightlifting 15min TIME CAP Bench Press (5×5) . . Ascend in Weight Every Set Metcon

Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds for Time: 30 Sit Ups 20/15 Calorie Row 30 SA DB Hang Clean & Jerk CORE Core IV (Time) 3 Rounds for Time: 30 Shoulder Touches 30 Knee Raises 30 Russian Twist

Crescent City Crossfit – Functional Fitness Warm up Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 20/15 Calorie Bike 14 DB Overhead Lunges (50/35#) 30 Double Unders –Rest 2min–. . Scale Weight on DB as Needed 2:1 Doubles to Singles PICK UP WHERE YOU LEFT OFF

Crescent City Crossfit – Functional Fitness Warm up 6min AMRAP: 1min Bike 20 Single Unders 10 Samson Lunges 20 Plank Shoulder Taps Go Over OH Lunge and Modifications With Coach Metcon Metcon (AMRAP – Rounds and Reps) 4x4min AMRAPs: 20/15 Calorie Bike 14 DB Overhead Lunges (50/35#) 30 Double Unders –Rest 2min–. . Scale Weight

Crescent City Crossfit – Ignite Strength Bent Over Row (4×10) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 3000/2000m Bike 75 Russian Kettlebell Swings 1500/1000m Row 75 Wall Balls 800m Run

Crescent City Crossfit – Functional Fitness Warm up :45 On :15 Off Any Machine Banded Pass Throughs Banded Strict Press Air Squats or Squat Jumps Jumping Jacks Any Machine With Empty Bar: 5 Snatch Grip Shrugs From Hang Position 5 Snatch Grip High Pulls From Hang Position 5 Power Snatches From Hang Position Metcon Metcon

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 2 Rounds in Teams of 2: AMRAP 6min: 100 Goblet Squats 100 Mountain Climbers MAX 50m Shuttle Run -Rest 2mins- AMRAP 6min: 100 Alternating DB Snatches 100 Mountain Climbers MAX Burpees -Rest 2mins- One Partner Works One Partner Rests. . 2 Rounds of BOTH

Crescent City Crossfit – Functional Fitness Warm up 400m Run or 1000m Bike 50FT Leg Kicks 50FT Inchworms w/Reach Outs 50FT High Knees 50FT Butt Kicks 50FT Hip Circles 200m Run or 500m Bike 4 Clean Grip Deadlifts 4 Clean Shrugs from mid shin 4 High Pulls from Mid Shin 4 Clean Drops – From

Crescent City Crossfit – Functional Fitness Warm up 2min Row 12 Cossacks 12 Bootstrappers 12 Hamstring Scoops 12 Push-Ups 1min Row 20 Jumping Jacks 12 KB Presses (6L/6R) 12 KB Halos (6L/6R) 12 KB Swings 12 Goblet Squats Metcon 24min TIME CAP Metcon (Time) For Time: 1000/800m Row 100 Goblet Squats (53/35#) 1000/800m Row 100