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Crescent City Crossfit – Ignite Strength Strict Press (10-8-6-4-2) Metcon Metcon (Time) 21-18-15-12-9-3 Burpees Strict Press Sit-ups G2O w/Plate Assault Bike Cals

Crescent City Crossfit – Ignite Strength Strict Press (10-8-6-4-2) Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 8 Burpees 12 G2O w/Plate 10 Bike Cals

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike/Ski/Row 10 Banded Pull Aparts 4L/4R Single Arm Banded Press 10 Calf Raises 4L/4R Reverse Lunges 6L/6R Side Lying Chest Opener Weightlifting 18min TIME CAP Metcon (Weight) Every 1:30 for 8 Sets (8 of Each): First Set – 10 DB Bench Press (70% Effort)

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike/Ski/Row 10 Banded Pull Aparts 4L/4R Single Arm Banded Press 10 Calf Raises 4L/4R Reverse Lunges 6L/6R Side Lying Chest Opener Weightlifting 18min TIME CAP Metcon (Weight) Every 1:30 for 8 Sets (6 of Each): First Set – 10 DB Bench Press (70% Effort)

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 45sec Bike/Ski/Row 10 Banded Pull Aparts 4L/4R Single Arm Banded Press 10 Calf Raises 4L/4R Reverse Lunges 6L/6R Side Lying Chest Opener Weightlifting 18min TIME CAP Metcon (Weight) Every 1:30 for 6 Sets (6 of Each): First Set – 10 DB Bench Press (70% Effort)

Crescent City Crossfit – Ignite Metcon Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box CORE Core (No Measure) 3 Rounds for Quality: 50 Flutter Kicks (Holding Plate) 45s Side Planks (L & R)

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 3x6min AMRAPs: 10 Box Step Ups 16 SA DB Push Press 10 Calorie Row –Rest 3min in Between–. . Pick Up Where You Left Off Accessory Metcon (No Measure) 3-4 Sets for Quality: 10 DB Z Press 16 Leg Lifts Over DBs (Both

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike Into 5min AMRAP: 5 Ring Rows 5 Scap Push-Ups 10 Single Leg Hops (5 Each Side) 5 Jump Squats Metcon 28min TIME CAP Zone 2/3 Metcon (Time) 4 Rounds for Time: 800m Run – 600m Run – 400m Run – 200m Run After Each

Crescent City Crossfit – Ignite Strength DB Squat (5 x 10) Knees to Elbow (5 x 10) Metcon Metcon (Time) For Time: 50-40-30-20-10 KettleBell Swings Mountain Climbers Jump Squats Butterfly Sit-ups CORE Metcon (No Measure) 5 rounds: 5 second hollow hold 5 bicycle crunches 5 second hollow hold 5 v-ups 5 second hollow hold 5

Crescent City Crossfit – Functional Fitness Warm Up 2min Bike Into 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10 PVC Around the Worlds 10 PVC Toe Touches to Overhead Press Into 1min Bike Warm Up Back Squats at Rig With Empty Bar First Weightlifting 15min TIME CAP Back Squat (2×6