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Crescent City Community Fitness – Ignite Strength Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon Metcon (Time) 3 Rounds for Time: 50 Calorie Row 15 DB Strict Press 100 Single Unders

Crescent City Community Fitness – Functional Fitness Warm Up 250m Row / 500m C2 50FT Cossacks 50FT Leg Kicks 50FT Sampson Lunges 50FT Hamstrings Scoops 250m Row / 500m C2 50FT High Knees 50FT Walking Quad Stretch 50FT Walking Knee to Chest Pull 50FT Walking Hip Circles 2 Box Step Ups 2 Box Jumps 2

Crescent City Community Fitness – Ignite Metcon Metcon (Time) Partner Workout One partner works while other partner dead hangs from the rig. -Run 400m Together- 10 Burpees 20 Push Ups 30 Lunges 40 Sit Ups 50 Squats 60 Double Unders (120 Singles) 50 Squats 40 Sit Ups 30 Lunges 20 Push Ups 10 Burpees -Run

Crescent City Community Fitness – HYROX Build Hyrox Strength Day (Weight) 3 Sets: 10-8-6 Back Squats 12 DB Shoulder Press (Seated) 15 Push Ups *Increase squat weight each round Rest 2 Minutes between sets. . Score is weight for Back Squats Core Work (Checkmark) 8 Rounds of 20 Seconds work/10 Seconds Rest -Flutter Kicks into

Crescent City Community Fitness – Functional Fitness Warm Up 1000m C2 / .6 Assault Bike 10 PVC Good Mornings 10 PVC Back Squats 10 PVC Toe Touch to OH Press 10 PVC Reverse Lunge & Twist With Empty Barbell: 8 Good Mornings 8 Back Squats 8 Straight Leg Deadlifts 8 Bent Over Rows Shrugs, High

Crescent City Community Fitness – Ignite Metcon Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box CORE Core (No Measure) 3 Rounds for Quality: 50 Flutter Kicks (Holding Plate) 45s Side Planks (L & R)

Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Bike 10 Banded Pass Throughs 10 Banded Strict Press 6L/6R Banded Diagonals 10 Banded Around the World 10 Boot Strappers 10 Bird Dogs 10 Scorpions Go Over Pull Up and TTB Modifications w/ Coach 5 Scap PullUps 5 Kip Swings 3 Pull Ups /

Crescent City Community Fitness – HYROX Endure Metcon (Checkmark) 20 Min EMOM: Min 1: 12/10 Cal Row or Ski Min 2: 15-20 Wallballs (20#/14#) Rest 4 Minutes Metcon (10 Rounds for time) Every 2:00 Minutes for 20 Minutes 300 Meter Run. . -Scale reps/distance if you are not able to have at least 15 seconds

Crescent City Community Fitness – Ignite Strength Strict Press (3×8 2×4) Metcon Metcon (Checkmark) 18min EMOM: Min1 – 15 KB Swings Min2 – 12 Barbell or DB Push Press Min3 – 8 Calorie Bike

Crescent City Community Fitness – Functional Fitness Warm Up 2 Min Bike or 400m Run 50FT Hamstring Scoops 50FT Bear Crawls 50FT Butt Kicks 50FT High Knees 50FT Lunge, Lunge, Squat 6 Inch Worms in Place 8L/8R Groiners 8L/8R Scorpions 8L/8R Up and Overs Metcon 100 Calorie Assault Bike (Time) For Time: 100 Calorie Assault