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Crescent City Community Fitness – Ignite Metcon Metcon (Time) FOR TIME: 33 – 27 – 21 – 15 – 9 Dumbbell thrusters Jumping pull-ups Accessory Metcon (No Measure) 3-4 Sets for Quality: 10 Barbell Bent Over Rows 10 Barbell Roll Outs

Crescent City Crossfit – HYROX Build Core Work (No Measure) 3 Sets: -100 FT KB Carry Mixed Grip (Lighter weight overhead, heavy weight suitcase, switch at 50 ft) -40 Seconds Max reps Russian Twists (use light weight plate). . Perform before interval workout as a primer 10 min time cap Hyrox Interval Day (AMRAP –

Crescent City Community Fitness – HYROX Build Warm Up 300 Meter Row 10 Inchworms (No push Ups) 8 Prisoner Squats 6 No Push Ups Burpees 4 Samson Lunges (2 ea) *Demo KB Swing and Go over Push Up Modifications *Get equipment for Core work and perform before the main workout Core Work (Checkmark) 2 Rounds:

Crescent City Community Fitness – Functional Fitness Warm Up 2min Any Machine Grab Light KB & Band: 10 L / 10 R Banded Side Steps 10 Banded Air Squats 10 Banded Glute Bridges 10L / 10 R Single Arm KBS 5L / 5R KB Halos 10 KB High Pulls Metcon 28min TIME CAP Metcon (Time)

Crescent City Community Fitness – Ignite Strength Weighted Lunges (4×8 (Ea Side)) . . Use Any Type of Weight – DB, KB, or Sandbag Step Back, Walking, or Forward in Place Lunges Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 20 Single Arm DB Push Press 15 Goblet Squats 10 Calorie Bike

Crescent City Community Fitness – Ignite Strength Farmer’s Carry (5 – 100m) Push-ups (5 x 10) NO SNAKES! Scale by using an ab mat or box. Metcon Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups 800m Run

Crescent City Community Fitness – Functional Fitness Warm Up Grab Empty Barbell 1st 100 m run 10 Front Rack Strict Press 8L/8R Front Rack Elbow Rotations 10 Back Squats 100 m run 10 RDLS 10 Bent Over Rows 8 Barbell Thrusters 100m run Go Over Power Cleans, STOH, Clean&Jerks Shrugs, High Pulls, Turn Overs, etc.

Crescent City Community Fitness – Ignite Strength Farmer’s Carry (5 – 100m) . . Complete a MAX Set of Push-Ups After Every Farmer’s Carry Metcon Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups 800m Run

Crescent City Crossfit – HYROX Endure Metcon (Time) 3 Rounds for Time: 1,000 M Row 30 Slam Balls 30/20# 30 Wallballs (20/14#) 1,000 M Ski 20 KB Swings (53/35#) 30 KB Goblet Squats (53/35#) 50 Min Time Cap

Crescent City Community Fitness – Ignite Strength Strict Press (10-8-6-4-2) Metcon Metcon (Time) 21-18-15-12-9-3 Burpees Strict Press Sit-ups G2O w/Plate Assault Bike Cals