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Crescent City Community Fitness – Functional Fitness Metcon Metcon (Time) 12 Rounds: 100m Run 40 Single Unders 10 Single Arm Alt DB Hang Snatch *You Go I Go Partner Style*

Crescent City Community Fitness – Ignite Strength Back Squat (10-8-6-4-2) Endurance Metcon (Time) 5 Rounds for Time: 20 KB Swings 15 Hanging Knee Raises 20 KB SDHP 15 Ring Rows

Crescent City Community Fitness – Functional Fitness Warm Up 6 Min AMRAP: 10 Banded Pull Aparts 10 Banded Strict Press 10 Banded Good Mornings 10 Banded Around the Worlds 10 Box Step Ups :20 Dead Hang Spend 6-8 Minutes Going Over TTB and Box Jump Over Technique Metcon 10 Min TIME CAP Metcon (Time) For

Crescent City Community Fitness – HYROX Build Warm Up 3 Rounds: 50 FT Suitcase Carry Right 50 FT Suitcase Carry Left 7 Barbell Good Mornings 7 Bent Over Rows 7 Barbell Deadlifts Hyrox Strength Day (Weight) 3 Rounds of Superset : 5/3/1 Reps Deadlifts Pull Up -Rest 90 Seconds- 16 Min Time Cap. . -Increase

Crescent City Community Fitness – Functional Fitness Warm Up 2 Rounds: 20 Jump Rope Singles 5L/5R World’s Greatest Stretch 5 Up Dog to Down Dog 10 Scorpions 5 Inchworms w/ Pushup . BOX STRETCHES: :45R / :45L Pigeon Stretch :45R / :45L Forward Hamstring Stretch :45R / :45L Sideways Hamstring Stretch 1:00 Prayer Stretch .

Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 200m Run 20 Slamballs 100m Farmer’s Carry 10 Wallballs Accessory Metcon (No Measure) 3-4 Sets for Quality: 45sec Front Plank Hold 10 Plate Squats (Holding Plate Out) 20 Russian Twists w/Plate

Crescent City Community Fitness – Ignite Metcon Metcon (Time) 3 Rounds For Time: 25 Double DB Push Press 15 Burpees 400m Run –Rest 1min in Between– Metcon (No Measure) AMRAP 7mins: 40 Flutter Kicks w/Plate 10 Hand Release Push Ups 15 Sit Ups CORE

Crescent City Community Fitness – Functional Fitness Warm Up 100 m Run 50FT High Knees 50FT Butt Kicks 50FT Samson Lunges 50FT Cossacks 100m Run 10 Prisoner Squats 10 Prisoner Good Mornings 10 Moose Antlers 10 Up & Overs Go Over Clean & Jerk Shrugs, High Pulls, Turn Overs, Jerks, etc. Weightlifting 15min TIME CAP

Crescent City Community Fitness – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 30 Double Unders or 60 Single Unders 10 Box Jumps or Step Ups 15 Goblet Squats –Rest 2min–. . Pick Up Where You Left Off Metcon (No Measure) 3-4 ROUNDS for Quality: 5 (Each Side) DB Bent Over Row 10

Crescent City Community Fitness – HYROX Build Warm Up 6 Minute AMRAP for Quality: 10 Calorie Row or Ski 10 Alternating Spiderman Reaches 10 Walking Inchworms 10 Prisoner Squats 10 Banded Pass Throughs 10 Banded Strict Press 10 Banded Pull Aparts Review Review Points of Performance for Devil’s Press, Step Ups, and Push Ups then