IGNITE 081823
Crescent City Crossfit – Ignite Strength Strict Press (4×5) Metcon Metcon (No Measure) 15min EMOM: Min1 — 10/7 Calorie Bike Min2 — 14 Step Ups Min3 — 14 Ring Rows
Crescent City Crossfit – Ignite Strength Strict Press (4×5) Metcon Metcon (No Measure) 15min EMOM: Min1 — 10/7 Calorie Bike Min2 — 14 Step Ups Min3 — 14 Ring Rows
Crescent City Crossfit – CrossFit Warm Up 2 Rounds With a Light KB: 1min on ANY Machine 8 KB Deadlifts 8 KB Swings 4L/4R KB Presses 4L/4R KB Halos 8 Down Dog to Up Dog Metcon 20min TIME CAP Metcon (Time) 10 Rounds: 25 Double Unders 5 Sandbag Over Shoulder (100/75#). . Scale Weight on
CrossFit – Fri, Aug 18 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Dumbbell Thrusters Hand Release Push Ups Slam Balls Accessory Metcon (AMRAP – Rounds and Reps) AMRAP 6 Minutes: 30 Mountain Climbers (1:1) 6 Dumbbell Plank Drags 30 Bicycle Crunches (1:1)
Crescent City Crossfit – CrossFit Warm Up 400m Run 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Toe Touch to Overhead Press 10 PVC Overhead Squats 10 PVC Kang Squats Mobility on Box: 30sec Pigeon Stretch Each Side 30sec Hamstring Stretch 45sec Lat Stretch Metcon Metcon (5 Rounds for time) Every 6:00
CrossFit – Thu, Aug 17 Read More »
Crescent City Crossfit – Ignite Metcon 20min TIME CAP Metcon (Time) 3 Rounds for Time: 400m Run 30 Single Arm Dumbbell Hang Snatch (15L/15R) 30 Ab Mat Sit Ups Strength Box Squats (4×4)
Crescent City Crossfit – CrossFit Warm Up 2 Rounds Banded Warm-Up: 100m Run (No Band :l) 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges (2sec Hold @Top) 6 Inchworms in Place w/Up Dog Hold With Empty Bar: 4 Good Mornings 4 Bent Over Rows 4 Romanian DL’s Weightlifting Romanian Deadlift (RDL)
CrossFit – Wed, Aug 16 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 10/7 Calorie Row 10 Deadlifts 20 Lunges. . Body Weight Lunges Accessory Metcon (No Measure) Complete 3 Rounds of the Following: 15 Dumbbell Curl to Press 20 Plank Reach Outs -rest as needed between each set-
Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine Banded Warm-Up: 12 Pass Throughs 12 Around the Worlds 10 Strict Press 10 External Rotations 8 Left Diagonals 8 Right Diagonals Barbell Warm-Up: 5L/5R Front Rack Elbow Rotations 5 Behind the Neck Presses 5 Strict Press 5 Push Press Metcon Metcon (AMRAP – Rounds
CrossFit – Tue, Aug 15 Read More »
Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run 50FT Karaoke’s Down and Back 50FT Hamstring Scoops 50FT Spiderman Lunge w/Reach 50FT Bear Crawl 50FT Cossacks Weightlifting 15min TIME CAP Front Squat (5×2) . . 3 Second Pause @Bottom of Every Rep Keep Good Form — Challenge Your Back and Keep Just as Upright
CrossFit – Mon, Aug 14 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 10 Wallballs 6 No Push Up Burpees 20 Single Unders –Rest 2min–. . Pick Up Where You Left Off Accessory Metcon (No Measure) 4 Sets: 10L/10R KB Side Bends 30 Body Weight Russian Twists