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Crescent City Crossfit – Ignite Strength Romanian Deadlift (RDL) (8-8-8-8-8) . . ASCEND IN WEIGHT EVERY SET Metcon Metcon (No Measure) 18min EMOM: Min1 — 10Hanging Knee Raises Min2 — 14 Kettlebell Swings Min3 — 14 Goblet Squats

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike/250m Row 10 Prisoner Squats 10 Prisoner Good Mornings 10 Prisoner Reverse Lunges 10 Banded Pass Throughs 10 Banded Around the Worlds Mobility on Box: 40sec Each Side Pigeon Stretch 40sec Each Side Hamstring Stretch 45sec Lat Stretch on Box Metcon Metcon (AMRAP –

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) 3x5min AMRAP: 10 Reverse Lunges 20 SA DB Hang Cleans 30 SA DB Shoulder to Overhead 40 Calorie Bike -Rest 2mins-. . GET AS FAR AS YOU CAN! CORE Metcon (No Measure) 3 Rounds of the Following: 1min Side Plank Windmill (L) 1min Side

Crescent City Crossfit – CrossFit Warm Up 4 Rounds of 20 Sec on/10 Sec off onANY Machine Then 2 Rounds: 10 Tempo Goblet Squats (3 sec lower) 10 KB Plank Pull Throughs 10 Glute Bridges (Hold KB Overhead) 10 Bird Dogs 5 Up Dog to Down Dog W/ Empty Bar 5 Bent Over Rows 5

Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds For Time: 12 Burpees 26 SA Hang DB Snatches 500/400m Row Accessory Farmer’s Carry (3x200m Walk) . . choose a weight that you can carry for 200m without dropping! NO RUNNING!!

Crescent City Crossfit – CrossFit Warm Up 2min Row 10L/10R Banded Side Steps 10 Banded Glute Bridges 10 Banded Air Squats 10 Banded Pass Throughs 10 Banded Around the Worlds 10 Banded Front Pull Aparts With Empty Bar: 4 Snatch Grip Deadlifts 4 Snatch Grip Deadlifts + Shrugs 4 Snatch Grip Deadlifts + High Pulls

Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Row 8 Ground to Overhead with Wallball 10 Scap Pull Ups Into Mobility: :20 Samson Stretch L/R :20 Half Split (Hamstring Stretch) L/R Then Rig Warm Up Metcon (No Measure) Every 3 Minutes for 21 Minutes: Calorie Row Chest to Bar or Chin

Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) WORKOUT A: 3x3min AMRAP: 20 Box Step Overs MAX REP Push Ups -Rest 1min- . . INTO . . WORKOUT B: 3x3min AMRAP: 20 Slam Balls MAX REP Ring Rows -Rest 1min- CORE Metcon (No Measure) Alternating EMOM 8minutes: 1st: 30/45s Russian Twist 2nd:30/45s

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 15 Wallballs 100m Run 45 Single Unders 100m Run 15 KB Deadlifts Strength Bent Over Row (10-10-10-10) Use a Weight That You Can Complete 10 Reps With Good Form! Plank Hold (Time) Superset Each Set of Bent Over Rows With a

Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike/500m Row 50FT High Knees 50FT Butt Kicks 50FT Hamstring Scoops 50FT Inchworms NO Push Up 50FT Bunny Hops 50FT Walking Forward Arm Circles 50FT Walking Bear Hugs 50FT Cossacks With Empty Bar: 5 Strict Press 5 Push Press 5 Push Jerk LOAD BAR WITH WORKOUT