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Crescent City Crossfit – Ignite Strength Back Squat (5×4) . . Ascend in Weight Every Set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18Minutes: 10Wallballs 30 Single Unders 200m Row

Crescent City Crossfit – CrossFit Warm Up 200m Run 50FT Leg Kicks 50FT Bear Crawl 50FT High Knees 50FT Butt Kicks 200m Run 50FT Inchworms NO Push-Up 50FTHamstring Scoops 50FT Cossacks 50FT Walking Quad Stretch Mobility on Box: 40sec Pigeon Stretch Ea Side 40sec Hamstring Stretch Ea Side 45sec Lat Stretch Metcon Metcon (Time) For

Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 18min EMOM: Min1 — 14 KB Deadlifts Min2 — 8 Burpees Min3 — 14 Ring Rows Accessory Wall Sits (4 Max Sets ) . . Find Your Happy Place

Crescent City Crossfit – CrossFit Warm Up 200 Meter Run 10 Alternating Spiderman w/ Reach 8 Scap Push Up + Down Dog 6 Boot Strappers 4 Squat Rotations (2 ea side) 200 Meter Run 10 Groiners 10 Air Squats 6 Inchworm with Push Ups 4/4 Scorpions With Empty Bar: From High Hang: 2 Shrugs, 2

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: *BUY IN* 50 Sit Ups -then- 3 Rounds: 300m Run 20 Slam Balls 30 Box Step Ups -then- *BUY OUT* 50 Sit Ups Accessory Metcon (No Measure) 4 Sets for Quality: 8L/8R Single Leg Deadlifts 30-45sec Front Plank Hold

Crescent City Crossfit – CrossFit Warm Up 2min on ANY Machine 14 Boot Strappers 14 Groiners 10 PVC Pass Throughs 10 PVC Around the Worlds 14 Up and Overs 14 Scorpions 10 PVC Overhead Squats 10 PVC Toe Touch to Overhead Press 10 No Push-Up Burpees Rig Warm-Up: 8 Kip Swings 8 Kip Swings w/Pull

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 200m Row 8 Burpees Into Mobility: 10 Leg Swings Each L/R :20 Pigeon Stretch :20 L/R Calf Stretch Dumbbell Warm Up: 2 Sets: 4/4 Hang Clean L/R 4/4 Shoulder to Overhead L/R 4 Alternating Alternating Dumbbell Hang Clean & Jerks Metcon (No Measure) 24

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 12/8 Bike Calories 14 Plate Jumps (In & Out) 12Plate Ground to Overhead CORE Metcon (No Measure) Complete 5Sets of the Following: 20 Side Plank Twists 20 Plank Shoulder Taps -Rest as Needed-

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 500m Bike/250m Row 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges Into Barbell Warm-Up: 8 Good Mornings 8 Bent Over Rows 8 Back Squats w/2sec Pause @Bottom — Keep Tall Chest Weightlifting 18min TIME CAP Back Squat (5×5) . . TEMPO =

Crescent City Crossfit – Ignite Metcon Metcon (5 Rounds for distance) Complete 5Rounds of the Following: AMRAP 4 Minutes: 12 Push-Ups 24 SA DB Clean & Jerks MAX Distance Row/Bike -Rest 2 Minutes- Accessory Strict Press (4×6) . . Ascend in Weight Every Set No Legs! STRICT Press