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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

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 16 PVC Pass Throughs 16 PVC Around the Worlds 16 PVC Overhead Squats 14 PVC Toe Touch to Overhead Press 14 PVC Good Mornings 14 PVC Pass Throughs On Rig: 8 Scap Pull-Ups 8 Kip Swings 8 Hanging Knee/Straight Leg Raises Gymnastics Metcon (No

Crescent City Crossfit – Ignite Strength Metcon (AMRAP – Reps) 5 Sets: 8L/8R KB Goblet Reverse Lunge Max Set Ring Rows. . Score is Max Ring Rows Metcon Metcon (3 Rounds for reps) 4min AMRAP: 40 Wallballs Max Bike Calories Rest 2min 4min AMRAP: 50 Slamballs Max Bike Calories Rest 2min 4min AMRAP: 30 Burpees

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run/1000m Bike 10L/10R Banded Side Steps 14 Banded Air Squats 14 Banded Glute Bridges 7L/7R Thoracic Rotation in Spiderman Lunge 7 Down Dog to Up Dog 14 Up and Overs 14 Scorpions Warm Up to Heavy Weight! Begin Sets @70/80% of 1RM Strength 20min TIME CAP

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 – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike/250m Ski 50FT Walking Quad Stretch 50FT Bear Crawl 5 Inchworms w/Reach Outs 10 Samson Lunges 10 Thoracic Rotations @Bottom of Squat Into With Empty Bar: 8 Strict Press 8 Push Press 8 Push Jerks Load Bars With Workout Weight Metcon 20min TIME CAP

Crescent City Crossfit – CrossFit Saturday Partner Workout 2/11/23 (Time) 200 m Run 20 Burpees 400 m Run 40 Wallballs (20/14) 600 m Run 60 WeightedLunges (35/25) 800 m Run 60 Weighted Lunges (35/25) 600 m Run 40 Wallballs (20/14) 400 m Run 20 Burpees 200 m Run * Runs can be swapped for rowing