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Crescent City Crossfit – Ignite Strength Deadlift (5×3) . . Ascend in Weight EVERY Set Metcon Metcon (Time) 4 Rounds for Time: 20 Lunges 15 Box Jumps or Step Ups 10 Deadlifts 300m Run. . 300m Run = 600m C2/400m Row

Crescent City Crossfit – CrossFit Warm Up 500m Ski/500m Row 2 Rounds: 8 Banded Pass Throughs 8 Banded Strict Press 8 Banded Front Pull Aparts 8 Banded Diagonal Pulls With Empty Bar: 4 Snatch Grip Deadlifts 4 Snatch Grip Deadlifts to Shrugs 4 Snatch Grip Deadlifts to High Pull 4 Power Snatches Metcon CrossFit Games

Crescent City Crossfit – Ignite Metcon “Tabatta Ouch” (AMRAP – Reps) “Tabatta Ouch” For total Calories: Full Tabatta: Row Assault Bike Ski Erg Concept Bike CORE Metcon (No Measure) 2 Rounds of 1min MAX Reps: Flutter Kicks Russian Twists DB Plank Drags –Rest 1min–

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 50FT Hamstring Scoops 50FT High Knees 50FT Butt Kicks 50FT Leg Kicks 8 A’s Y’s T’s (No Weight) 12 SA DB Strict Press 12 SA DB Shrugs 12 SA DB Cleans 12 SA DB Clean & Jerks MOBILITY: 30sec Each Side Couch Stretch 30sec

Crescent City Crossfit – Ignite Strength Back Squat (5×3) . . Ascend in Weight EVERY Set Metcon Metcon (Time) FOR TIME: 15-12-9 Dumbbell Thrusters Jumping Pull-Ups –Rest 4min– 15-12-9 Wallballs Jumping Pull-Ups

Crescent City Crossfit – CrossFit Warm Up 500m Row/1000m Bike/.6 Assault Bike 14 PVC Pass Throughs 14 PVC Toe Touches to Overhead Press 14 PVC Around the Worlds 45sec PVC Lat Stretch 14 PVC Overhead Squats 14 PVC Good Mornings 14 PVC Cossacks Workout Primer: 4 Wallballs 6/4 Calorie Row 4 Box Jumps or Step

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 Machine of choice 10 Box Step Ups 5 Burpees Into Mobility: :20 Samson Stretch L/R :20 Half Split (Hamstring Stretch) L/R :20 Calf Stretch Into: 10 PVC Passthroughs 10 PVC Lat Stretch Warm Up (Continued) Barbell Warm Up: 1 x 3: Clean Grip

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 300m/200m Row 15 KB Deadlifts 10 No Push-Up Burpees –Rest 2min–. . Pick Up Where You Left Off!! Accessory Metcon (No Measure) 4 Rounds: 12 Barbell Bent Over Rows 12 Barbell Good Mornings 30-45sec Plank Hold

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run 50FT Down AND Back Banded Side Steps 15 Banded Air Squats 15 Banded Glute Bridges 10 Push-Up to Down Dog 10 Thoracic Rotations in Spiderman Lunge 10 Up and Overs Mobility: 30sec Each Side Pigeon 45sec Child’s Pose Weightlifting 20min TIME CAP Back Squat (5×3)

Crescent City Crossfit – Ignite Strength Farmer’s Carry (5 – 100m) Metcon 25min TIME CAP Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups 800m Run. . 800m Run = 1600m C2/1000m Row