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Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds For Time: 1000/800m Bike 20 Kettlebell Swings 20 Goblet Squats Accessory Metcon (No Measure) Alternating EMOM 10 Minutes: Even: 45sec Front Plank Hold Odd: 15 Sit-Ups
Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds For Time: 1000/800m Bike 20 Kettlebell Swings 20 Goblet Squats Accessory Metcon (No Measure) Alternating EMOM 10 Minutes: Even: 45sec Front Plank Hold Odd: 15 Sit-Ups
Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds With Light KB: 500m Bike 10 Goblet Squats 5L/5R SA KB Swings 5L/5R KB Presses 10 KB Deadlifts 5L/5R KB Halos 5L/5R KB Bent Over Row Workout Primer: 200m Bike 5 Box Jump Over 5 Strict Press w/Empty Bar Metcon 20min TIME CAP Metcon (Time)
Functional Fitness – Mon, Mar 25 Read More »
Crescent City Crossfit – HYROX Endure Metcon (Checkmark) 42 Min EMOM: Min 1: 200 Meter Run Min 2: 100 ft Sled Push Min 3: 10 Cal Ski Min 4: 20 Wall Balls Min 5: 10 Cal Bike Min 6: 10 KB Headcutters. . -There should be minimal rest each minute -Adjust volume in order to
HYROX Endure – Sun, Mar 24 Read More »
Crescent City Crossfit – HYROX Endure warm up 1 Min Ski 1 Min Bike 100 Meter Run 8/8 KB Suitcase DL 8/8 KB Swings 8/8 KB Press 8/8 KB SL DL to March 8/8 KB Front Rack Lunge 4 KB HeadCutters Metcon (Checkmark) 42 Min EMOM: Min 1: 200 Meter Run Min 2: 100 ft
HYROX Endure – Sun, Mar 24 Read More »
Crescent City Crossfit – Functional Fitness Metcon Tag You’re It (Time) You and Your Partner Will Complete 2000m of Running These Will Be Broken Up Into 100m Splits While Partner 1 is Running 100m Partner 2 MUST Complete: 15 Sit-Ups 15 Wallballs Workout is Finished When Running is Complete
Functional Fitness – Sat, Mar 23 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds for Time: 15 Wallballs 20 Lunges 20 Wallball Taps Accessory Metcon (Time) Complete 3 Rounds Each for Time: 100m Run 16 Alternating Dumbbell Bench Press 200ft Farmers Carry. -rest 90s-. . *choose a moderate weight that you can complete 16 DB bench presses unbroken*
Crescent City Crossfit – Functional Fitness Warm Up Weightlifting 15min TIME CAP Romanian Deadlift (RDL) (5×5) . . Keep Good Form Keep It Light Metcon
Functional Fitness – Fri, Mar 22 Read More »
Crescent City Crossfit – Functional Fitness Warm Up 30 On 15 Off x 4 Any Machine, Into: 14 Prisoner Good Mornings 14 Prisoner Cossacks 14 Prisoner Alt Lunges 12 Scap Push-Ups 12 Push-Ups Into Down Dog 12 Cat Cows 12 Scorpions With Empty Bar: 10 Bent Over Rows 10 Back Squats 10 RDL’s Weightlifting 15min
Functional Fitness – Fri, Mar 22 Read More »
Crescent City Crossfit – Functional Fitness Warm Up 30 On 15 Off x 4 Any Machine, Into: 14 Prisoner Good Mornings 14 Prisoner Cossacks 14 Prisoner Alt Lunges 14 Worlds Greatest Stretch 12 Scap Push-Ups 12 Push-Ups Into Down Dog 12 Cat Cows 12 Scorpions With Empty Bar: 10 Bent Over Rows 10 Back Squats
Functional Fitness – Fri, Mar 22 Read More »
Crescent City Crossfit – Functional Fitness Warm Up Metcon 30min TIME CAP MOVE STEADY Metcon (Time) 8 Rounds for Time: 250/200m Row 20 Slamballs (30/20#) 200m Run 20 Lunges Holding Slamball. . Scale Weight on Slamball as Needed Modify Run to Row or Bike CORE Metcon (No Measure) 4 Sets For Quality: 30sec L Side
Functional Fitness – Thu, Mar 21 Read More »