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Crescent City Crossfit – Functional Fitness Metcon Saturday Partner WOD (Time) 5 Rounds: 600 Meter Run 30 Alt Hang DB Clean and Jerk 20 Burpee Box Step Overs

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 10 Wallballs 30 Single Unders 200m Row or 400m Bike Strength Superset SA DB Press and Farmer’s Carry Single Arm Dumbbell Press (10-10-10-10) *use a moderate weight to complete 10 reps each arm with good form* Farmer’s Carry (2-2-2-2) complete

Crescent City Crossfit – Functional Fitness Warm up Metcon Metcon (AMRAP – Rounds and Reps) 5x2min AMRAPs: 50FT DB Lunge (50/35#) 50 Double Unders RX+ = 70/50# –Rest 1min–. . Pick Up Where You Left Off WILL GET SPICY!!!! Score is Total Rounds and Reps Weightlifting Push Press (5×4) . . Ascend in Weight Every

Crescent City Crossfit – Functional Fitness Warm up 2 Rounds: 200m Run/500m Bike 10 Bootstrappers 10 Groiners 6 Inchworms in Place w/Shoulder Taps 15 Jumping Jacks 10 Cossacks 1min ANY Machine Workout Primer: 10 Walking Lunges 15 Double Unders or 20 Singles Metcon Metcon (AMRAP – Rounds and Reps) 5x2min AMRAPs: 50FT DB Lunge (50/35#)

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Minutes: 5 Assault Bike Calories or 8 C2 Bike Calorie 10 SA Dumbbell Hang Cleans 15 Air Squats CORE Metcon (Weight) Complete 4 Sets of the Following: 30s Sit Up Hold 12 Kettlebell Plank Drags -rest as needed-

Crescent City Crossfit – Functional Fitness Warm up 30sec On 20sec Off: Any Machine Samson Lunges Any Machine Inchworms Any Machine Sit-Ups Any Machine Grab Empty Bar and Warm-Up Bench Press on Rig Weightlifting 14min TIME CAP Bench Press (5×5) . . Ascend in Weight Every Set Find Medium to Heavy Set of 5 Metcon

Crescent City Crossfit – HYROX Build Metcon (No Measure) 4 Sets: 20 Goblet Squats 15 DB Bench Press Max set of Chin Ups/Ring Rows 30 Sec Max Bike Sprint 90 Sec Rest Metcon (No Measure) 4 Sets: 10/10 Bulgarian Split Squats 15 DB Shoulder Press 12/12 DB Curls 200 Meter Loaded Carry (100 Meter Front

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: *BUY IN* 50 Sit Ups -then- 3 Rounds: 400m Run 20 Push Ups 30 Box Step Ups -then- *BUY OUT* 50 Sit Ups Accessory Superset Chin Up Lowers With Wall Sits Chin Up Lowers (4-4-4-4) 1s Hold at Top 3s Descent *use bands if needed

Crescent City Crossfit – Functional Fitness Warm up 200m Run 50FT Karaokes (Down and Back) 50FT Leg Kicks 50FT Bear Crawl 50FT Walking Arm Circles 50FT Cossacks 200m Run 10 Bootstrappers 10 No Push Up Burpees 10L/10R Side Plank Windmills 10 Down Dog to Up Dog 10 Bird Dogs With Empty Bar: 5 Clean Grip

Crescent City Crossfit – Ignite warm up Warm up 200m Run 50FT Karaokes (Down and Back) 50FT Leg Kicks 50FT Walking Arm Circles 50FT Cossacks 200m Run 10 Bootstrappers 10 No Push Up Burpees 10 Down Dog to Up Dog 10 Bird Dogs Metcon (Time) For Time: *BUY IN* 50 Sit Ups -then- 3 Rounds: