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Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP: 12 KB Head Cutters 6 No Push Up Burpees 12 Ring Rows 6 No Push Up Burpees Accessory Metcon (No Measure) Complete 4 Sets of the Following: 20 Hollow Rocks 15 Dumbbell Curl to Press –Rest as Needed–

Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 1min on ANY Machine 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges Mobility on Box: 30sec Each Side Pigeon Stretch 30sec Each Side Hamstring Stretch 45sec Lat Stretch on Box With Empty Bar: 6 Bent Over Rows 6 RDL’s 6 SLOW Deadlifts

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 5x3min AMRAP: 10 Weighted Lunges 15 Calorie Row 20 SA Kettlebell Swings –Rest 90s–. . Pick Up Where You Left Off Accessory Metcon (No Measure) 4 Sets NOT FOR TIME: 14DB Floor Press 12Plate Squats 30sec Front Planks –Rest as Needed–

Crescent City Crossfit – CrossFit Warm Up 400m Run/500m Row/1000m Bike 50FT Hamstring Scoops 50FT Bear Crawl 50FT Samson Lunges 50FT Cossacks 10 Prisoner Air Squats 10 Prisoner Good Mornings 10 Thoracic Rotations in Spiderman Lunge 20 Calf Raises Workout Primer: 10 High Knees in Place 10 Butt Kicks in Place 4L/4R Alt SA DB

Crescent City Crossfit – Endure Warm Up 2 Rounds With a Light KB: 200m Run/250m Row/500m Bike 10 KB Deadlifts 10 Goblet Squats 10 KB Swings 5L/5R KB Presses Calf Mobility/Warm-Up: 30sec Each Side Heel Down Toe Up on Rig 30sec Each Side Top of Lunge Position on Rig 20 SLOW Calf Raises Metcon 45min

Crescent City Crossfit – CrossFit Saturday Partner Workout 4/22/23 (Time) For Time: 100 WallBalls (20/14) 400 m Run 100 Burpees 400 m Run 100 Goblet Squats (53/35) 400 m Run 100 KBS (53/35) *Split reps however you like* *Split runs evenly*

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Hanging Knee Raises/Lying Toes to Rig Slamballs Calories on ANY Machine Accessory Farmer’s Carry (2-2-2-2-2) . . Complete 5Sets of: 200ft Carry Rest as Needed in Between Sets

Crescent City Crossfit – CrossFit Warm Up 400m Run/1000m Bike/500m Row 50FT Cossacks 50FT Duck Walks 50FT High Knees 50FT Leg Kicks 50FT Lunge+Lunge+Air Squat 10 Bird Dogs 10 Scorpions 10 Up and Overs 10 Single Leg Glute Bridges 10 No Push-Up Burpees With Empty Bar: 6 Good Mornings 6 Bent Over Rows 6 Deadlifts

Crescent City Crossfit – Ignite Metcon Metcon (Time) 4 Rounds For Time: 300m Run 20 Wallballs 15 Pull-Ups/Ring Rows CORE Metcon (No Measure) Complete 4 Sets of the Following: 8L/8R Turkish Sit-Ups 10L/10R DB Plank Drag -Rest as Needed-

Crescent City Crossfit – CrossFit Warm Up 2 Rounds With Red/Blue Band: 250m Row or Ski 8 Banded Pass Throughs 4L/4R Banded Around the Worlds 8 Banded Strict Press 8 Banded Front Raises Strength 14min TIME CAP Half Kneeling Landmine Shoulder Press (4×6 (Each Side)) . . Superset EVERY Set With a MAX Set of