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Crescent City Crossfit – Ignite Metcon Let’s Get Jacked (Weight) ALT EMOM 18:00 7/5 ManMakers 7/5 Assault Bike Calories CORE Metcon (Time) 4 Rounds for Time: 100ft Farmers Carry 25 Weighted Sit-ups

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike 50FT Cossacks 50FT Samson Lunges 50FT Hamstring Scoops 50FT Bear Crawl 50FT Inchworms w/Up Dog Hold 50FT Karaokes (Down and Back) Go Over Clean and Jerks With Coach and Empty Bar Metcon Metcon (Checkmark) 35min EMOM: Min1 – 100m Run Min2 – 10-15 No

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike 50FT Cossacks 50FT Samson Lunges 50FT Hamstring Scoops 50FT Bear Crawl 50FT Inchworms w/Up Dog Hold 50FT Karaokes (Down and Back) Go Over Clean and Jerks With Coach and Empty Bar Metcon Metcon (Checkmark) 35min EMOM: Min1 – 100m Run Min2 – 10-15 No

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike 50FT Cossacks 50FT Samson Lunges 50FT Hamstring Scoops 50FT Bear Crawl 50FT Inchworms w/Up Dog Hold 50FT Karaokes (Down and Back) Go Over Clean and Jerks With Coach and Empty Bar Metcon Metcon (Checkmark) 35min EMOM: Min1 – 100m Run Min2 – 10-15 No

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike 50FT Cossacks 50FT Samson Lunges 50FT Hamstring Scoops 50FT Bear Crawl 50FT Inchworms w/Up Dog Hold 50FT Karaokes (Down and Back) Go Over Clean and Jerks With Coach and Empty Bar Metcon Metcon (Checkmark) 35min EMOM: Min1 – 100m Run Min2 – 10-15 No

Crescent City Crossfit – Ignite Cookie Crusher (Time) 2 Rounds: 20 burpees 20 Goblet squats 20 KB Deadlifts 20 KB Lunges (each leg) –Rest 1min in Between Rounds– 2 Rounds 15 Burpees 15 DB Bent over rows 15 DB Shoulder Press 15 DB Sit Ups –Rest 1min in Between Rounds– 2 Rounds 10 Burpees 10

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike Into 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10 Bird Dogs 10 Scap Pull-Ups 30sec Front Plank Go Over Toes to Bar Modifications With Coach Metcon Metcon (8 Rounds for reps) 8 x 1:30min AMRAPs: 10 Wallballs (20/14#) 6 Box Jump Overs

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike Into 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10 Bird Dogs 10 Scap Pull-Ups 30sec Front Plank Go Over Toes to Bar Modifications With Coach Metcon Metcon (8 Rounds for reps) 8 x 1:30min AMRAPs: 10 Wallballs (20/14#) 6 Box Jump Overs

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike Into 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10 Bird Dogs 10 Scap Pull-Ups 30sec Front Plank Go Over Toes to Bar Modifications With Coach Metcon Metcon (8 Rounds for reps) 8 x 1:30min AMRAPs: 10 Wallballs (20/14#) 6 Box Jump Overs

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike Into 2 Rounds: 10L/10R Banded Side Steps 10 Banded Air Squats 10 Bird Dogs 10 Scap Pull-Ups 30sec Front Plank Go Over Toes to Bar Modifications With Coach Metcon Metcon (8 Rounds for reps) 8 x 1:30min AMRAPs: 10 Wallballs (20/14#) 6 Box Jump Overs