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Crescent City Crossfit – CCC Gym Warm Up 500m Row 12L/12R Banded Side Steps 12 Banded Air Squats 12 Banded Glute Bridges 14 Banded Pass Throughs 7L/7R Banded Around the Worlds 14 Banded Strict Press 14 Banded Front Raises With Empty Bar: 6 Back Squats 6 Strict Press 6 Push Press 6 Good Mornings 6 […]

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 100m Farmer’s Carry 20 Air Squats 20 Box Step-Ups CORE Core Complex (No Measure) 4 Rounds of: 20 sit ups 40 Russian twist 1 min Plank Hold

Crescent City Crossfit – CCC Gym Warm Up 400m Run 50FT Lunge With Twist 50FT High Knees 50FT Butt Kicks 50FT Leg Kicks 50FT Bear Crawl 50FT Hamstring Scoops 10L/10R Front Back Leg Swings 10L/10R Side to Side Leg Swings 10 No Push Up Burpees 5 Inchworms Into 2sec Up Dog Hold On Rig: 10

Crescent City Crossfit – CrossFit Metcon Mardi Gras (Partner) Mambo: (2 Rounds for reps) 12 Min AMRAP: 21 Box Jumps/Step Ups 15Kettlebell Swings 9 Calories on ANY Machine –Rest 3 Minutes– 12 Min AMRAP: 9 Box Jumps/Step Ups 15Goblet Squats 21 Calories on ANY Machine *One Partner Works, One Partner Holds Plate Overhead (25#/15#)Choose a

Crescent City Crossfit – Ignite Warm Up 2 Rounds: 1min Bike or 200m Run 6 No Push Up Burpees 1min Row Into 2 Rounds: 10 Prisoner Good Mornings 10 Prisoner Squats 8 Scap Push Ups 6 Inchworms w/2sec Up Dog Hold With Empty Bar: 5 Clean Grip Deadlifts 5 Clean Grip Deadlift to Shrugs 5

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min Bike or 200m Run 6 No Push Up Burpees 1min Row Into 2 Rounds: 10 PrisonerGood Mornings 10PrisonerSquats 8 Scap Push-Ups 6 Inchworms w/2sec Up Dog Hold With Empty bar: 5 Clean Grip Deadlifts 5 Clean Grip Deadlift to Shrugs 5 Clean Grip Deadlift to

Crescent City Crossfit – Ignite Strength Metcon (Weight) 4 Sets: 16 DB Curl to Press 12DB Row Endurance 30min TIME CAP Metcon (Time) 6 Rounds: 400/300m Row 60 Single Unders 300m Run 60 Single Unders. . Scale Number of Rounds as Needed

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Row/250m Ski 8 Push-Ups 8 Down Dog to Up Dog 8 Thoracic Rotation in Spiderman Lunge Into With Barbell: 8 Strict Press 8 Bent Over Rows 8 Good Mornings 8 Back Squats w/2sec @Bottom 8 Empty Bar Bench Press!!!! Strength 15min TIME CAP Bench Press

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 Row 25 Single Unders Into Mobility: 10 PVC Passthroughs :20 L/R PVC Lat Stretch :20 L/R Calf Stretch Barbell Warm Up: 1 x 5: Snatch Grip Deadlift High Pull from Hang Hang Muscle Snatch Hang Snatch Power Snatch *Build up to Power Snatch

Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 18min EMOM: Min1 — 12-16Kettlebell Swings Min2 — 12-16 Sit-Ups Min3 — 10-12Pull-Ups/Ring Rows Accessory Metcon (Weight) 4 Sets: 12 Barbell RDL’s 10 Barbell Bent Over Rows