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Crescent City Crossfit – HYROX Endure Metcon (Time) For Time: 100 Wall Balls *Every Break Perform 8 Devil’s Press (503/35#) . . 400 M Farmer Carry (70/53#) *Every Break Perform 20 Goblet Squats . . 1 Mile Run. . A break consists of every time the movement stops (cannot hold the wall ball) . . […]

Crescent City Crossfit – HYROX Endure Workout Notes Complete 2 Rounds of the Following 4 AMRAPS (40 Min total workout): 4 min of work/1 min rest Metcon (Distance) A. 4 Minute AMRAP: 400 Meter Row 20 Burpees Max Row –Rest 1 Min– Metcon (Distance) B. 4 Minute AMRAP: 400 Meter Ski 20 DB Thrusters Max

Crescent City Crossfit – HYROX Endure Aerobic Capacity – Zone 2-3 (AMRAP – Rounds and Reps) 45 Minute AMRAP: 100 Calorie Row 100 Hanging Knee Raises 100 Calorie Bike 100 Burpees *Keep Heart Rate in Zone 2-3. . -Try to work with a mix of body weight and machines while maintaining a low heart rate.

Crescent City Crossfit – Functional Fitness Metcon Metcon (Time) 10 Rounds for Time: 20 Kettlebell Swings 12 Burpees 20 Goblet Squats

Crescent City Crossfit – Ignite Strength Box Squats (5×8) Metcon Metcon (AMRAP – Rounds and Reps) 2x 8min AMRAP: 100m Run 10 Walking Lunges 8 Push Ups –Rest 3min–. . Pick Up Where You Left Off

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off: Any Machine Jump Squats Hamstring Scoops in Place Any Machine PVC Pass Throughs PVC Around the Worlds Any Machine Prisoner Good Mornings Bird Dogs Any Machine Power Clean Warm Up: 4 Shrugs From the Power Position 4 High Pulls (Elbows Pointed Up, Knuckles

Crescent City Crossfit – Functional Fitness Warm Up 200m Run 50FT High Knees 50FT Butt Kicks 50FT Inchworms NO Push-Up 20 Plank Shoulder Taps 200m Run 50FT Walking Quad Stretch 50FT Leg Kicks 50FT Walking Forward Arm Circles 20 Body Weight Russian Twists Metcon Metcon (AMRAP – Rounds and Reps) 25min AMRAP: 10 Calorie Machine

Crescent City Crossfit – Ignite Strength Dumbbell Curl to Press (5×8) Endurance Metcon (3 Rounds for reps) On a 4 Minute Clock Run 400m Max TTB or Hanging Knee Tucks Rest 2 Minutes On a 4 Minute Clock Ski 500m Max Wall Balls Rest 2 Minutes 4 Minute Clock C2 Bike 1000m Max Box Step

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 1min Bike 8 BB Good Mornings 8 BB Back Squats 8 BB Bent Over Rows 8 Kip Swings on Rig Metcon Metcon (4 Rounds for reps) 4x3min AMRAP: 100m Run 12 Pull-Ups Max Calorie Bike –Rest 1:30– RX+ = Vested. . 100m Run = 150m

Crescent City Crossfit – Ignite “To live a creative life, we must lose our fear of being wrong.” –Anonymous Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP: 10 Alt DB Snatches 12/10 Calorie Row 10 DB Front Squat (Single DB) Accessory Metcon (No Measure) 4 Sets for Quality: 12 DB Z Press 12 Bird