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Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 12/8 Calorie Bike 10 KB Swings 8 Burpees —Rest 2min—. . Continue Where You Left Off Score is TOTAL Rounds and Reps Accessory Metcon (No Measure) 4 Sets: 12 Strict Press 10 Push-Ups 30-45sec Front Plank Hold Rest As Needed

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 50FT Walking Quad Stretch 50FT Cossacks 50FT Samson Lunges 14 PVC Pass Throughs 14 PVC Around the Worlds 14 PVC Good Mornings 14 PVC Overhead Squats With Empty Bar: 6 Strict Press 6 Push Press Load Bars With Workout Weight Metcon 18min TIME CAP

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 2 Shuttle Runs 100′ (50′ x 2 = 1) 6 Burpees 6 Alternating Box Step Ups 6 Air Squats Into Mobility: 10 World’s Greatest Stretch 5 Down Dog to Cobra Stretch On Box: :30 Pigeon Stretch L/R :20 Calf Stretch L/R Workout Primer 2

Crescent City Crossfit – CrossFit Partner Wod (AMRAP – Reps) 25 min time cap 10-20-30-40-50. . .and so on – Wall balls (20/14) – Burpees 200m run together after each setSplit the reps however you want. Get as far as you can in 25 minutes. If you can’t do the run, completea 250m row.

Crescent City Crossfit – Ignite Metcon CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks 50 single-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min Row 6 Push-Ups 8 Air Squats 16 Single Unders Into: 12PVC Pass Throughs 12PVC Around the Worlds 12PVC Toes Touches to Overhead Press 12PVC Overhead Squats With Empty Bar: 4 Snatch Grip Deadlifts 4 Snatch Grip DL’s w/Shrug 4 Snatch Grip DL’s w/Shrug + High

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP With a Partner: 40 Wallballs 30 Calorie Row 40 SA DB Snatches 20 Calorie Row. . Split Reps However You’d Like One Work/One Rest CORE Core 3 Rounds for Time: 50 Flutter Kicks (Holding Plate) 45s Side Planks (L & R)

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 15 Banded Pass Throughs 15 Banded Front Pull Aparts 15 Banded Strict Press 15 Banded Front Raises 10 Push-Ups to Down Dog 10 Spiderman Lunge w/Thoracic Rotation 10 Boot Strappers 10 Up and Overs 10 Scorpions Strength 14min TIME CAP Metcon (No Measure) 4

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine Into 2 Rounds w/Light KB: 8 KB Deadlifts 8 Goblet Squats 8L/8R KB Presses 8L/8R KB Halos 8 KB Swings With Empty Bar: 4 Clean Deadlifts 4 Clean DL’s With Shrug 4 Clean DL’s With Shrug AND High Pull 4 Power Cleans 4 Strict

Crescent City Crossfit – Turn and Burn Warm Up 1 Round: 200m Run or 1:00 Machine of Choice 5 Scap Pull Ups + 5 Kipping Swings 10 Kettlebell Deadlifts Into Mobility: 10 Groiners 10 Dynamic Shoulder Scorpions :20 Half Split (Hamstring Stretch) L/R :20 Calf Stretch L/R Into: 2 Sets: 5 Russian Kettlebell Swings 5