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Crescent City Crossfit – Ignite Endurance Metcon (AMRAP – Rounds and Reps) 40 Minute AMRAP: Row 500m C2 Bike 1000m Ski 500m

Crescent City Crossfit – Ignite Strength Turkish Get Up (2 x 10) Metcon Metcon (3 Rounds for reps) AMRAP 5 min 12 cal bike 50′ overhead walking lunge w/plate REST 1 MIN AMRAP 5 min 12 cal row 15 ab mat sit-ups REST 1 MIN AMRAP 5 min 12 cal ski 15 Burpees CORE Metcon

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) AMRAP 5min: 12 Calorie Bike 16 Reverse Lunges –Rest 2min– AMRAP 5min: 12 Calorie Row 15 Ab Mat Sit-Ups –Rest 2min– AMRAP 5min: 12 Calorie Ski 15 Burpees CORE Metcon (No Measure) 4 Rounds for Quality: 20 Russian Twist 20 Flutter Kicks (Holding Ball

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine 20 Calf Raises 15 KB Deadlifts 10L/10R SA KB Swings 10L/10R SA KB Presses 15 Goblet Squats 6L/6R KB Halos Go Over Power Snatches With Coach Metcon REST 4MIN IN BETWEEN AMRAPS Metcon (AMRAP – Rounds and Reps) 8min AMRAP: 30 Double Unders

Crescent City Crossfit – Ignite Metcon Metcon (Weight) 20 Min EMOM 1st: 10 DB Strict Press 2nd: 10 DB Step Ups 3rd: 10/6 Calorie Ski/Assault Bike 4th: 10 DB Front Squat CORE CORE: AMRAP 3×2 minutes: MAX sit ups rest – 1minute

Crescent City Crossfit – Ignite Metcon Metcon (Checkmark) 20 Min EMOM Min1: 10 DB or Barbell Seated Press Min2: 10/7 Calorie Bike Min3: 10 DB or Barbell Bent Over Rows Min4: 12 Goblets Squats CORE CORE: AMRAP 3×2 minutes: MAX sit ups rest – 1minute

Crescent City Crossfit – Functional Fitness Warm Up 400m Run/1000m Bike Into 4min AMRAP: 6 Banded Strict Press 6 Banded Front Raises 6 Scap Push-Ups Go Over Push Press With Coach Weightlifting 14min TIME CAP Push Press (1×8 1×6 2×4) . . Ascend in Weight Every Set Start First Set at 50-55% of 1RM Metcon

Crescent City Crossfit – Ignite Metcon Endurance Fight Gone Bad-Wellness (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls KB 1 minute Box Jumps (20 in) 1 minute DB Push Press 1 minute Row (calories) 1 minute Rest Perform 1 minute

Crescent City Crossfit – Functional Fitness Warm Up 3 Rounds: 30sec Bike 8 Barbell RDL’s 8 BB Hang Muscle Cleans 8 BB Strict Press 8 BB Bent Over Rows Go Over Deadlift With Coach Weightlifting 15min TIME CAP Deadlift (4×6) . . Ascend in Weight Every Set Start Around 55% of 1RM and Build Metcon

Crescent City Crossfit – HYROX Endure Metcon (Time) For Time: 800-600-400 Row or Ski 150-100-50 FT Sled Push AHAP 25-15-10 DB Box Step Overs *200 Meter Farmer Carry after EACH ROUND. . DB Weights: -Pro: 2x 50/35# -Open 2x 35#/25# . . Farmer Carry Weights: -Pro: 2×70#/53# -Open: 2×35#/26#