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Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row 2 Rounds: 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges 4L/4R Scorpions 4L/4R Up and Overs 4 Push Up to Up Dog Hold With Empty Bar: 6 Good Mornings 6 RDL’s 6 Deadlifts w/3sec Lower Weightlifting 20min TIME CAP Deadlift (5×4) […]

Crescent City Crossfit – CrossFit Warm Up 100m Run 50FT High Knees 50FT Bear Crawl 100m Run 50FT Butt Kicks 50FT Hamstring Scoops 100m Run 50FT Inchworms (No Push-Up) 50FT Walking Forward Arm Circles 100m Run 50FT Lunge + Lunge + Squat 50FT Leg Kicks Strength 12min TIME CAP () Metcon (Weight) 4 Sets: 8L/8R

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 18min With A Partner: 400m Run 40 Walking Lunges 200m Run 40 Plate Ground to Overhead 60 Single Unders CORE Metcon (No Measure) 5 Sets: 20 Russian Twists 30 Flutter Kicks w/Plate 30sec Hollow Hold

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 C2 Bike 25 Single Unders Into Mobility: 10 PVC Passthroughs :20 L/R PVC Lat Stretch :20 L/R Calf Stretch Dumbbell Warm Up: 2 Sets: 4/4 Hang Clean L/R 4/4 Shoulder to Overhead L/R 4 Alternating Hang Clean and Jerks Metcon Metcon (5 Rounds

Crescent City Crossfit – Ignite Strength Turkish Get Up (5×1) . . 1 Rep = Left AND Right Endurance Metcon (Time) For Time: 800/600m Row 30 Sit-Ups 20 SA DB Push Press 600/400m Row 30 Sit-Ups 20 SA DB Push Press 400/300m Row 30 Sit-Ups 20 SA DB Push Press

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Row 8 Banded Front Pull Aparts 4L/4R Banded Around the Worlds (From Hip) 8 Banded Front Raises 4 Up Dog to Down Dog 4L/4R Bird Dogs 8 Scorpions Weightlifting 15min TIME CAP Bench Press (5×5) . . Ascend in Weight Every Set Suggested Start Weight

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.