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Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4x4min AMRAPs: 16 Single Arm DB Push Press 30 Single Unders 100m Run –Rest 2min– Accessory Metcon (No Measure) 3 Sets: 14 Weighted Step Ups 30sec Side Planks (Ea Side)

Crescent City Crossfit – CrossFit Warm Up 2 Min Any Machine 8 side plank reach-throughs / side 8 PVC pass throughs 8 push-ups + 2 shoulder taps 8 Supermans 8 Squat Jumps Push Jerk Progression w/ coach Empty Bar: 4 Strict Press 4 Jump and Land (No Bar) 4 Jerk Balance from forehead 4 Push

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 14 No Push Up Burpees 20/14 Calorie Bike or Row 14 Sit-Ups

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200 Meter Run 10 PVC Pass Throughs 10 PVC OHS 10 Boot Strappers 8/8 Spiderman Rotations T2B Progression with Coach: 8 Scap Pull Ups 8 Kip Swings 4 Hanging Knee Raises (Using Kip Swing) 4 Straight Leg Kip Swing 2 Toes to Bar or 2 “Toes

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – Ignite Strength Push Press (4×3) Metcon Metcon (5 Rounds for reps) 5 Rounds Each for Reps: 1 Minute: Kettlebell Swings 1 Minute: Ring Rows 1 Minute: Plate Hops — Rest 1 Minute —

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – CrossFit Warm Up *Grab Light DB for warm up 2 Min Bike Then 2 Rounds 8 Ring Rows 8 Single Arm DB Strict Press / Side 50-ft Bear Crawl 8 Shoulder Taps (Push-up Position) *Move for quality Weightlifting 20min TIME CAP Push Press (6×3) .

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – Ignite Metcon 30min TIME CAP Metcon (Time) 10 Rounds For Time: 150m Row 10 Slam Balls 10 Wallballs CORE Plank Holds (3x1min) . . 1min Plank Holds Rest as Needed in Between Sets

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 10L/10R Banded Side Steps 14 Banded Air Squats 14 Banded Glute Bridges 14 Bird Dogs 14 Up and Overs 14 Scorpions Metcon 25min TIME CAP Metcon (Time) For Time: 1000m Row 40 Front Rack Reverse Lunges (95/65#) 40

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – Ignite Metcon Strength Step Back Lunges (Back Rack) (6-6-6-6) . . Choose a Moderate Weight 6 Reps Each Leg (12 Total) Use Barbell OR Two DBs/KBs Metcon 25min TIME CAP Metcon (Time) For Time: 30-20-10-20-30 Hand Release Push Ups KB Sumo Deadlifts Box Step Overs

Announcements 12 PM Cancelled Wedesday 6/21 Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike/.3 Bike 50FT Lunge + Lunge + Squat 50FT Bear Crawl 50FT Hamstring Scoops 50FT Inchworms NO Push-Up Strength 14min TIME CAP Metcon (Weight) 4 Sets For Quality: 6L/6R Landmine Lateral Raise 12 DB Z Press. . Score