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Crescent City Crossfit – Ignite Strength Back Squat (4×6) Metcon Metcon (Time) 3 Rounds for Time: 20 Alt DB Snatches 300m Run 20 Goblet Squats

Crescent City Crossfit – Ignite Metcon Endurance Fight Gone Bad-Wellness (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls KB 1 minute Box Jumps (20 in) 1 minute DB Push Press 1 minute Row (calories) 1 minute Rest Perform 1 minute

Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike With Empty Bar: 12 Good Mornings 12 Bent Over Rows 12 Behind the Neck Strict Press 12 Back Squats w/1sec Pause @Bottom 12 RDL’s Go Over Deadlift With Coach Weightlifting 14min TIME CAP Deadlift (4×6) . . Ascend in Weight Every Set Suggested % =

Crescent City Crossfit – CrossFit Partner Wod (Time) For time: 400m run with medball (together) 3 rounds – 40 lunges with plate OH – 20 sit ups with plate – 10 burpees over plate 400m run with medball (together) 2 rounds – 40 lunges with plate OH – 20 sit ups with plate – 10

Crescent City Crossfit – Ignite Strength Sumo Deadlift (4×4) Metcon Metcon (Time) 5 Rounds for Time: 60 Single Unders 20 DB Hang Snatches 400m Run

Crescent City Crossfit – Ignite Warm Up 2 min ANY machine With a Light KB: 10L/10R SA KB Swings 10 KB Deadlifts 10 Goblet Squats 10L/10R KB Presses 10 KB Cossacks 10L/10R KB Reverse Lunges 10 Scorpions 10 Up and Overs Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 10 Wallballs 8 Burpees 10

Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine With a Light KB: 10L/10R SA KB Swings 10 KB Deadlifts 10 Goblet Squats 10L/10R KB Presses 10 KB Cossacks 10L/10R KB Reverse Lunges Grab Empty Bar a Go Over Front Squat w/Coach Metcon Metcon (Checkmark) 5 Rounds: In a 3:00 Window Complete 1000m/800m Bike

Crescent City Crossfit – Ignite Endurance Metcon (3 Rounds for reps) 3 Rounds of: 1min MAX Calorie Row/Bike 1min MAX Rep Lateral Step Ups 1min MAX Rep Single Unders -rest 1min- Metcon (AMRAP – Rounds and Reps) 14min AMRAP: 10/7 Calorie Row/Bike 14 SA DB Push Press 10 Air Squats

Crescent City Crossfit – CrossFit Warm Up 2min Row 10L/10R Banded Side Steps 10F/10B Banded Zig Zag Steps 10 Banded Air Squats 10 Banded Glute Bridges w/2sec Pause 10 Bird Dogs 10 Up and Overs 10 Scorpions 20 Shoulder Taps 10 Up Dog to Down Dog Metcon Metcon (Time) 5 Rounds: 15 TTB 10 Push

Crescent City Crossfit – Ignite Metcon Metcon (Time) 21-15-9 Calorie row Russian KB Swings Metcon Metcon (3 Rounds for reps) 3x3min AMRAPS: 20/15 Calorie Bike MAX Sit-Ups –Rest 1min– Strength Bent Over Row (4×6)