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Crescent City Crossfit – Ignite Metcon Metcon (Time) 21-15-9 Calorie row Russian KB Swings Metcon Metcon (3 Rounds for reps) 3x3min AMRAPS: 20/15 Calorie Bike MAX Sit-Ups –Rest 1min– Strength Bent Over Row (4×6)

Crescent City Crossfit – CrossFit Warm Up 1000m Bike/500m Row 50FT High Knees 50FT Karaokes (Down and Back) 50FT Leg Kicks 50FT Hamstring Scoops 50FT Butt Kicks 50FT Walking Quad Stretch 50FT Samson Lunges Mobility: 30sec Pigeon Stretch Each Side 30sec Hamstring Stretch Each Side 30sec Calf Stretch Each Side (On Rig) 30sec Couch Stretch

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 400m Run 20 Box Step Overs 20 Walking Lunges 200m Run 10 Step Overs 10 Push-Ups. . 400m Run = 1000/800m Bike 200m Run = 500/400m Bike CORE Core II (Time) 3 Rounds for Time: 30 Mountain Climbers 30 Scissors 30

Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine 16 Banded Pass Throughs 16 Banded Front Raises 7L/7R Banded Around the Worlds 7L/7R Banded Diagonals 12 Strict Press With an Empty Bar: 4 Snatch Grip Shrugs From Hang 4 Snatch Grip High Pulls From Hang 4 Power Snatch Balance 4 Hang Power Snatches Weightlifting

Crescent City Crossfit – Endure Warm Up 2 mins on the rower 50ft Hamstring Scoops 50ft Walk on Toes 50ft Samson Lunges 50ft Butt Kicks 15 Big Arm Circles Forward 15 Big Arm Circles Backward 10 Arm Swings Across Chest 30sec calf stretch on rig (each side) Metcon (Time) 1 mile run Then 10 rounds

Announcements Our Next Saturday Seminar will cover Back/Front Squat Mobility- Sat, October 21st (8 AM Open Gym Cancelled that day) Crescent City Crossfit – CrossFit Saturday Partner Workout (Time) For Time: – 100 Slam Balls – 100 Burpees – 100 Ground 2 Overhead w/ plate Every 3 minutes partners run 100 m together. *Partners can

Announcements Our Next Saturday Seminar will cover Back/Front Squat Mobility- Sat, October 21st (8 AM Open Gym Cancelled that day) Crescent City Crossfit – Ignite Strength Deadlift (4-4-4-4-4) Metcon Metcon (Checkmark) 18min EMOM: Min1 — 50 Single Unders Min2 — 10 Deadlifts Min3 — 15 Slamballs

Announcements Our Next Saturday Seminar will cover Back/Front Squat Mobility- Sat, October 21st (8 AM Open Gym Cancelled that day) Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 100m Run 20 Alternating DB Snatch 10 Burpees CORE Metcon (No Measure) 3x 2min AMRAP: 20 Flutter Kicks 10 V-Ups Max

Announcements Our Next Saturday Seminar will cover Back/Front Squat Mobility- Sat, October 21st (8 AM Open Gym Cancelled that day) Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine With Light KB: 10L/10R SA KB Swings 10 KB Deadlifts 10 Goblets Squats 10L/10R KB Presses With Empty Bar: 10L/10R Front Rack Elbow Rotations 10

Announcements Our Next Saturday Seminar will cover Back/Front Squat Mobility- Sat, October 21st (8 AM Open Gym Cancelled that day) Crescent City Crossfit – Ignite Strength DB Bench Press (5×6) Metcon Metcon (3 Rounds for reps) 3x5min AMRAP: 250/200m Row/Ski 15 Double DB Push Press 9 Box Step Ups/Box Jumps –2min Rest–