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Crescent City Crossfit – Ignite Strength Box Squats (5×8) Endurance Metcon (Time) 4 Rounds For Time: Row/Ski 500m 20 Burpees –Rest 1min in Between Rounds– Scale: 4 RFT Row/Ski 250m 10 Burpees

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Ski/200m Run/250m Row 8 Banded Passthroughs 8 Banded Around the Worlds 8 Banded Strict Press 10 Jumping Jacks 5 Up Dog to Down Dog 8 Scorpions 8 Up and Overs Workout Primer: 100m Run 4 Box Jumps or Step Ups 4 SA DB Hang Clean

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 250m Row/500m Bike/200m Run 10 Boot Strappers 10 Cossacks 10 Prisoner Good Mornings 10 Prisoner Squats Mobility: 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch 45sec Child’s Pose Strength Double Suitcase Lunge (6×8) 6 Sets of 8 (Each Leg) Weighted Double Suitcase Lunges. Use

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Easy Row 10 Hand Release Push Ups :30 Workout Pace Row 10 Alternating Box Step Ups (Round 2: Box Jumps) Into Mobility: 10 PVC Passthroughs 10 PVC Good Mornings On Box: :30 Pigeon Stretch L/R :20 Hamstring Stretch L/R :20 Calf Stretch L/R

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