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Crescent City Crossfit – HYROX Endure

Announcements FREE Nutrition Seminar Saturday 6/29 @8am!!! Crescent City Crossfit – Functional Fitness Metcon Metcon (Time) 10 Rounds for Time: 12 Alt DB Hang Snatches 8 SA Burpee DB Deadlift 10/8 Calorie on ANY Machine. . Chip Away at Rounds With a Buddy or Solo!

Announcements FREE Nutrition Seminar Saturday 6/29 @8am!!! Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min on ANY Machine 8 KB Deadlifts 4L/4R KB Presses 4L/4R SA KB Swings 4L/4R Box Step Ups 8 Cat Camels Into Rig Warm-Up: 5 Scap Pull-Ups 5 Kip Swings 5 Hanging Knee Raises 5 Hanging Straight Leg

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps: 1min: Barbell High Pulls 1min: NP Burpees 1min: Step Ups 1min: Plate Ground to Overhead -rest 1min-. . No weight on the barbell and no weight for the step ups. . NP=No Push Up. Strength Push Up Reach Outs (3x1min

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) 4 Rounds for Reps: 1min: Barbell or KB SDHP 1min: NP Burpees 1min: Ring Rows 1min: Plate Ground to Overhead -Rest 1min- Strength Metcon (No Measure) 4 Sets for Quality: 10-12 Hand Release Push-Ups 8L/8R Curtsey Lunges

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 minutes: 75 Single Unders 40 Wallballs 75 Single Unders 250m Row CORE Metcon (2 Rounds for reps) 3x1min AMRAP (each) MAX Rep Deadbugs -rest 15s- MAX Rep Mt. Climbers. rest 2 minutes after each set.

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 minutes: 40 Single Unders 30 Wallballs 40 Single Unders 400/300m Row CORE Metcon (No Measure) 3x1min AMRAP (each) MAX Rep Banded Deadbugs -Rest 30sec- MAX Rep Penguin Taps -Rest 30sec-

Crescent City Crossfit – Functional Fitness Warm Up 200m Run 1min Bike 15 Banded Passthroughs 15 Banded Strict Press 20 Plank Shoulder Taps 10L/10R Banded Side Steps 15 Banded Air Squats 10L/10R World’s Greatest Stretch Mobility 30sec Each Side Pigeon Stretch 30sec Each Side Seated Hamstring Stretch 45sec Child’s Pose 30sec Each Side Scorpion Hold

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 10 Single Arm Devils Press 12 Calorie Bike 20 Single Arm Devils Press 12 Calorie Bike 30 Single Arm Devils Press 12 Calorie Bike 40 Single Arm Devils Press 12 Calorie Bike 50 Single Arm Devils Press 12 Calorie Bike *20 minute Cap Strength Dead

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 5 Single Arm Devils Press 10/7 Calorie Bike 10 Single Arm Devils Press 12/8 Calorie Bike 15 Single Arm Devils Press 15/10 Calorie Bike 20 Single Arm Devils Press 18/12 Calorie Bike 25 Single Arm Devils Press 20/15 Calorie Bike Strength Farmer’s Carry (3x100m) .