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Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off Any Machine x 2 Push-Ups Scap Pull-Ups Any Machine x 2 Bird Dogs Scorpions Any Machine x 2 Go Over DB Bench Press With Coach Weightlifting 14min TIME CAP DB Bench Press (2×12 2×8 2×4) . . Ascend in Weight as Reps Go […]

Crescent City Crossfit – Ignite Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# CORE Core IV (Time) 3 Rounds for Time: 30 Shoulder Touches 30 Knee Raises 30 Russian Twist

Crescent City Crossfit – Ignite Metcon 30min TIME CAP Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#. . 400m Run = 1000m Bike Box Jumps to Step Ups if Needed Scale Weight on WB CORE Core IV (Time) 3 Rounds for Time:

Crescent City Crossfit – Functional Fitness Warm Up 2min Row Into 2 Rounds: 8 Barbell Good Mornings 4 Pause Barbell Back Squats 8 Scap Push-Ups 4 No Push-Up Burpees Warm Up Back Squats at Rack With Empty Bar or Light Weight Weightlifting 12min TIME CAP Back Squat (6×8) . . Every 2min for 6 Sets

Crescent City Crossfit – HYROX Endure Metcon (AMRAP – Rounds and Reps) 3 Round (54 Min Total) 4 Min AMRAP: 3 Deadlifts 6 Burpees over Bar 9 Wallballs -Rest 2 Min- 4 Min AMRAP: 36 Double Unders or 48 Singles 10 Farmer’s Hold Walking Lunges 10 V-ups or Sit ups -Rest 2 Min- 4 Min

Crescent City Crossfit – HYROX Endure Workout Notes This workout is divided into four 10-minute zones with 2-minute work and 30-second rest intervals, repeated four times per zone. Zones include sled push, mountain climbers, push ups, sandbag squat cleans, lateral burpees, ski, heavy DB walking lunges, rowing, and wallballs. warm up 5 rounds: 45 Seconds

Crescent City Crossfit – HYROX Endure warm up 5 rounds: 45 Seconds Work/20 Seconds Rest Ski Erg Froggers Hollow Body Leg Raise DB Goblet Sumo Squat DB Alternating Lunge/Twist Rep/Interval Scheme: (40 Min Total Work) (Checkmark) 2 Min Work/ 30 Sec Rest for Each Interval (16 Total Rounds) Station 1: Alternate Intervals Between 1A) Max

Crescent City Crossfit – HYROX Endure warm up 5 rounds: 45 Seconds Work/20 Seconds Rest Ski Erg Froggers Hollow Body Leg Raise DB Goblet Sumo Squat DB Alternating Lunge/Twist Rep/Interval Scheme: (40 Min Total Work) (Checkmark) 2 Min Work/ 30 Sec Rest for Each Interval (16 Total Rounds) Station 1: Alternate Intervals Between 1A) Max

Crescent City Crossfit – Functional Fitness Saturday Partner Wod (Time) For time: 10 100m Runs 20 SA Devils Press 30 Goblet Squats 40 Push ups 50 Weighted lunges 60 Burpees 70 Double unders 80 Wall balls 90 Sit ups 100 Cals on any machineChoose your weight for the weighted movements. Scale double unders to single

Crescent City Crossfit – Ignite Strength Front Squat (3 x 10) Metcon Metcon (AMRAP – Rounds and Reps) 20min AMRAP 75 Single Unders 20 Front Squats 20 Calorie Row CORE Metcon (No Measure) 3 Rounds: 20 Up & Down Planks 20 Leg Lifts Over DB