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Crescent City Crossfit – Functional Fitness Saturday Partner Fun (Time) 400 m Row – 40 KBS 400 m Row – 40 Goblet Squats 400 m Row – 40 Sit Ups 400 m Row – 40 Burpees 400 m Row – 40 Sit Ups 400 m Row – 40 Goblet Squats 400 m Row – 40 […]

Crescent City Crossfit – Ignite Strength Back Squat (3 x 10) Metcon Metcon (Time) 4 Rounds for Time 10 Back Squats 5 Box Jumps 400m Run

Crescent City Crossfit – Ignite Strength Back Squat (10-8-6-4-2) Metcon Metcon (Time) 4 Rounds for Time: 15 Goblet Squats 30 Single Unders or Plate Taps 20 SA DB Push Press

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 12 Alt Hamstring Scoops 12 Up and Overs 6 Down Dog to Up Dog 12 Bootstrappers 12 Curtsey Lunges With Empty Bar: 10 Good Mornings 10 Bent Over Rows 10 Strict Press 10 Front Squats Go Over Deadlift With Coach Weightlifting 15min TIME CAP

Crescent City Crossfit – Ignite Metcon Metcon (Time) Run & Get Fran! For Time: 400m Run 21 DB Thruster 21 Pull-Ups 400m Run 15 DB Thruster 15 Pull-Ups 400m Run 9 DB Thruster 9 Pull-Ups 400m Run CORE Metcon (No Measure) 3 Rounds for Time: 10 Scissors 10 Ab Bikes 10 Superman Holds

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 300m Run 21 Double DB Thrusters 21 Pull-Ups or Ring Rows –Res 2min– 300m Run 15 Double DB Thrusters 15 Pull-Ups or Ring Rows –Rest 2min– 300m Run 9 Double DB Thrusters 9 Pull-Ups or Ring Rows CORE Metcon (No Measure) 3 Rounds for Time:

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 50FT Hamstring Scoops 50FT Cossacks 50FT Inch Worms NO Push-Up 50FT Lunge + Lunge + Squat 50FT Walking Knee Hug Banded Mobility on Rig: 30sec Ea Side Crossbody Stretch 30sec Ea Side Lat Stretch 30sec Ea Side Behind the Back Banded Stretch Metcon 25min

Crescent City Crossfit – Ignite Strength DB Bench Press (10-8-6-4-2) Ring Rows (10-8-6-4-2) Metcon Metcon (5 Rounds for reps) 5x3min Amrap 12/10 calorie Bike 6 Burpees Max Box Step Overs (20in Box or less) :90sec rest in between rounds CORE Metcon (No Measure) 3 Rounds: 10 Hollowrocks 10 Superman Holds 1 Minute Plank

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 200m Run or 500m Bike 8L/8R Banded Side Steps 8 Banded Air Squats 8 Banded Glute Bridges 8 Groiners 8 Bootstrappers 8 Down Dog to Up Dog Metcon 15min TIME CAP Metcon (Time) 9-15-21-15-9 Calorie Bike Wallballs (20/14#) *25 Double Under After Each Round Including

Crescent City Crossfit – Ignite Metcon Metcon (No Measure) 14min EMOM 1st- 12/10 Cal Row 2nd-10 Hanging Knee Tuck Metcon (Time) For Time: 10 Dumbbell Snatches 10 Sit ups 20 Dumbbell Snatches 20 sit ups 30 Dumbbell Snatches 30 sit ups 20 Dumbbells Snatches 20 sit ups 10 Dumbbells Snatches 10 sit ups