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Crescent City Crossfit – Ignite Strength Sumo Deadlift (4×4) Metcon Metcon (Time) 5 Rounds for Time: 60 Single Unders 20 DB Hang Snatches 400m Run

Crescent City Crossfit – Ignite Warm Up 2 min ANY machine With a Light KB: 10L/10R SA KB Swings 10 KB Deadlifts 10 Goblet Squats 10L/10R KB Presses 10 KB Cossacks 10L/10R KB Reverse Lunges 10 Scorpions 10 Up and Overs Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 10 Wallballs 8 Burpees 10

Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine With a Light KB: 10L/10R SA KB Swings 10 KB Deadlifts 10 Goblet Squats 10L/10R KB Presses 10 KB Cossacks 10L/10R KB Reverse Lunges Grab Empty Bar a Go Over Front Squat w/Coach Metcon Metcon (Checkmark) 5 Rounds: In a 3:00 Window Complete 1000m/800m Bike

Crescent City Crossfit – Ignite Endurance Metcon (3 Rounds for reps) 3 Rounds of: 1min MAX Calorie Row/Bike 1min MAX Rep Lateral Step Ups 1min MAX Rep Single Unders -rest 1min- Metcon (AMRAP – Rounds and Reps) 14min AMRAP: 10/7 Calorie Row/Bike 14 SA DB Push Press 10 Air Squats

Crescent City Crossfit – CrossFit Warm Up 2min Row 10L/10R Banded Side Steps 10F/10B Banded Zig Zag Steps 10 Banded Air Squats 10 Banded Glute Bridges w/2sec Pause 10 Bird Dogs 10 Up and Overs 10 Scorpions 20 Shoulder Taps 10 Up Dog to Down Dog Metcon Metcon (Time) 5 Rounds: 15 TTB 10 Push

Crescent City Crossfit – Ignite Metcon Metcon (Time) 21-15-9 Calorie row Russian KB Swings Metcon Metcon (3 Rounds for reps) 3x3min AMRAPS: 20/15 Calorie Bike MAX Sit-Ups –Rest 1min– Strength Bent Over Row (4×6)

Crescent City Crossfit – CrossFit Warm Up 1000m Bike/500m Row 50FT High Knees 50FT Karaokes (Down and Back) 50FT Leg Kicks 50FT Hamstring Scoops 50FT Butt Kicks 50FT Walking Quad Stretch 50FT Samson Lunges Mobility: 30sec Pigeon Stretch Each Side 30sec Hamstring Stretch Each Side 30sec Calf Stretch Each Side (On Rig) 30sec Couch Stretch

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 400m Run 20 Box Step Overs 20 Walking Lunges 200m Run 10 Step Overs 10 Push-Ups. . 400m Run = 1000/800m Bike 200m Run = 500/400m Bike CORE Core II (Time) 3 Rounds for Time: 30 Mountain Climbers 30 Scissors 30

Crescent City Crossfit – CrossFit Warm Up 2min ANY Machine 16 Banded Pass Throughs 16 Banded Front Raises 7L/7R Banded Around the Worlds 7L/7R Banded Diagonals 12 Strict Press With an Empty Bar: 4 Snatch Grip Shrugs From Hang 4 Snatch Grip High Pulls From Hang 4 Power Snatch Balance 4 Hang Power Snatches Weightlifting

Crescent City Crossfit – Endure Warm Up 2 mins on the rower 50ft Hamstring Scoops 50ft Walk on Toes 50ft Samson Lunges 50ft Butt Kicks 15 Big Arm Circles Forward 15 Big Arm Circles Backward 10 Arm Swings Across Chest 30sec calf stretch on rig (each side) Metcon (Time) 1 mile run Then 10 rounds