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Crescent City Crossfit – Ignite Strength Back Squat (5×3) . . Ascend in Weight EVERY Set Metcon Metcon (Time) FOR TIME: 15-12-9 Dumbbell Thrusters Jumping Pull-Ups –Rest 4min– 15-12-9 Wallballs Jumping Pull-Ups

Crescent City Crossfit – CrossFit Warm Up 500m Row/1000m Bike/.6 Assault Bike 14 PVC Pass Throughs 14 PVC Toe Touches to Overhead Press 14 PVC Around the Worlds 45sec PVC Lat Stretch 14 PVC Overhead Squats 14 PVC Good Mornings 14 PVC Cossacks Workout Primer: 4 Wallballs 6/4 Calorie Row 4 Box Jumps or Step

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 Machine of choice 10 Box Step Ups 5 Burpees Into Mobility: :20 Samson Stretch L/R :20 Half Split (Hamstring Stretch) L/R :20 Calf Stretch Into: 10 PVC Passthroughs 10 PVC Lat Stretch Warm Up (Continued) Barbell Warm Up: 1 x 3: Clean Grip

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x5min AMRAPs: 300m/200m Row 15 KB Deadlifts 10 No Push-Up Burpees –Rest 2min–. . Pick Up Where You Left Off!! Accessory Metcon (No Measure) 4 Rounds: 12 Barbell Bent Over Rows 12 Barbell Good Mornings 30-45sec Plank Hold

Crescent City Crossfit – CrossFit Warm Up 500m Row/400m Run 50FT Down AND Back Banded Side Steps 15 Banded Air Squats 15 Banded Glute Bridges 10 Push-Up to Down Dog 10 Thoracic Rotations in Spiderman Lunge 10 Up and Overs Mobility: 30sec Each Side Pigeon 45sec Child’s Pose Weightlifting 20min TIME CAP Back Squat (5×3)

Crescent City Crossfit – Ignite Strength Farmer’s Carry (5 – 100m) Metcon 25min TIME CAP Harkey (Time) 3 rounds for time: 100 singles 50 sit-ups 800m Run. . 800m Run = 1600m C2/1000m Row

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 500m C2/.3 Assault Bike/200m Run 50FT Hamstring Scoops 50FT Samson Lunges 50FT Walking Quad Stretch 50FT Leg Kicks 50FT Bear Crawl 50FT Frog Walk Workout Primer: 200/100m/.1 Assault Bike 5 Burpees Metcon 15min TIME CAP WOD 2/19/18 (Time) For Time: Bike 5K *5 Burpee EMOM. .

Crescent City Crossfit – Turn and Burn Warm Up 1 Round: 200m Run 5 Scap Pull Ups + 5 Kipping Swings 10 Kettlebell Deadlifts Into Mobility: 10 Groiners 10 Dynamic Shoulder Scorpions 5 Down Dog to Cobra Stretch :20 Half Split (Hamstring Stretch) L/R Into: 2 Sets: 5 Russian Kettlebell Swings 5 Strict Pull Ups

Crescent City Crossfit – Endure Warm Up 3:00 Row/Bike 3 Rounds: 10 Bird Dogs 10 PVC Around the Worlds 10 PVC Toe Touches to Overhead Press 10 PVC Good Mornings Metcon Metcon (7 Rounds for reps) Every 4:00 For 28:00 15/12 Calorie Row 15/12 Calorie Bike 200m Run Max Single Unders in Remaining Time RX+

Crescent City Crossfit – CrossFit Saturday Partner Wod (AMRAP – Rounds and Reps) 25min AMRAP: 16 wall balls (20/14) 16 weighted situps 16 burpees 16 hang db snatch (50/35) 100m run together * scale weight for wall ball and snatch as needed * scale run to 200m c2 bike