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Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine Into 4:00 AMRAP 10 Calf Raises 10L/10R Pogo Hops 5 No Push-Up Burpees 5 Behind the Neck Presses Go Over Strict Press With Coach Weightlifting 15min TIME CAP Strict Press (2×8 2×4 1×2) . . Ascend in Weight as Reps Decrease Metcon 18min […]

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine Into 4:00 AMRAP 10 Calf Raises 10L/10R Pogo Hops 5 No Push-Up Burpees 5 Behind the Neck Presses Go Over Strict Press With Coach Weightlifting 15min TIME CAP Strict Press (2×8 2×4 1×2) . . Ascend in Weight as Reps Decrease Metcon 18min

Crescent City Crossfit – Ignite Metcon Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010To learn more about Holbrook click hereDBs for Thruster – Scale Weight as Needed

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Row 8L/8R Banded Side Steps 8 Banded Bootstrappers 8 Scap Push-Ups 8 Bird Dogs w/2sec Hold Metcon 16min TIME CAP Metcon (Time) For Time: 42-30-18 Wallballs (20/14#) 21-15-9 Calorie Row *100m Run After Every Round Including the Last*. . Scale Weight on Ball as

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) Every 7 Minutes x 6 Rounds (42 Min Total): 1: 800 M Run + Max Distance Ski 2. 800 M Run + Max Distance Burpee Broad Jump 3. 800 M Run + Max Distance Row 4. 800 M Run + Max Distance Farmer’s Carry 5. 800 M

Crescent City Crossfit – HYROX Endure Metcon (Checkmark) Every 7 Minutes x 6 Rounds (42 Min Total): 1: 800 M Run + Max Distance Ski 2. 800 M Run + Max Distance Burpee Broad Jump 3. 800 M Run + Max Distance Row 4. 800 M Run + Max Distance Sled Pull Arms Only 5.

Crescent City Crossfit – HYROX Endure warm up On an 8 Minute Running Clock: 2 Min Any Machine or 2 Min Run AMRAP in Remaining Time: 0:30 Second Wall Sit 10 Ring Rows 10 Walking Inchworm with Push Up 10 Walking Samson Lunges 0:30 Sec Dead Hang Metcon (Checkmark) Every 7 Minutes x 6 Rounds

Crescent City Crossfit – Functional Fitness Community Partner Workout (Time) 1000 m Row / 8oo m Run 50 Burpees 100 Air Squats 50 Burpees 1000 m Row / 800 m Run Rest 3:00 500 m Row / 400 m Run 50 Sit Ups 100 Lunges 50 Sit Ups 500 m Row / 400 m Run**

Crescent City Crossfit – Ignite Strength Deadlift (3 x 10) Metcon Metcon (Time) For Time: 2 Rounds: 19 Deadlifts 94 Single unders 20 Pull Ups 18 Push ups 24 Burpees -then- Buy Out: 600m medball carry

Crescent City Crossfit – Ignite Strength Deadlift (5×8) Metcon Metcon (Time) 4 Rounds for Time: 15 Deadlifts (KB or Barbell) 30 Single Unders 20 KB Swings