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Crescent City Crossfit – Functional Fitness Warm Up 5min AMRAP: 45sec ANY Machine 15 Single Unders 10 Banded Pull Aparts 10 Banded Strict Press Weightlifting 15min TIME CAP Push Press (4×6) . . Ascend in Weight Every Set Suggested % = 60, 65, 70, 75 Metcon On a 15min Clock Annie (Time) 50-40-30-20-10 Double-unders Sit-ups. […]

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 minutes: 15 Sit ups 10 Box Jump 200m Run Strength Good Mornings (10-10-10) 3 sets of 10 reps . . use a weight that you can complete 10 reps with good form! Arnold Press (10-10-10) 3 sets of 10 reps. .

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 minutes: 15 Sit ups 10 Box Step Overs 200m Run or 500/400m Bike Strength Good Mornings (5×10) . . Use Empty Bar and Add Weight as Desired

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Row 6L/6R Body Weight Box Step Ups 4 No Push Up Burpees 4L/4R Lunges w/Twist 6L/6R Alt Toe Touches From Plank Barbell Warm-Up: 6 Front Squats 6 Push Press 6 Thrusters Metcon 16min TIME CAP Metcon (Time) For Time: 40/30 Calorie Row 21 Thrusters

Crescent City Crossfit – HYROX Endure Choose one of the following versions: Level 1: If 5K Time is < 25 Min Level 2: If 5K Time is 25-30 Min Level 3: 5K time > 30 min or no known time . . Yes, you will burpee on your run..use Smart WOD app to use E5MOM

Crescent City Crossfit – HYROX Endure Workout Notes -Choose one version for rowing or running -Choose a weight that you break at least once for thrusters and FC -Track and maintain consistent run or row pace -Don’t start out too hot and fall off 45 Min Time Cap Metcon (Time) 4 Rounds for Time: 30

Crescent City Crossfit – HYROX Endure Workout Notes -Choose one version for rowing or running -Choose a weight that you break at least once for thrusters and FC -Track and maintain consistent run or row pace -Don’t start out too hot and fall off 60 Min Time Cap Metcon (Time) 4 Rounds for Time: 30

Crescent City Crossfit – Functional Fitness Britney’s Saturday Fun (Time) 800 m RUN 3 Rounds: -40 Goblet Squats -40 KBS -40 Sit Ups 400 m RUN 2 Rounds: -30 Goblet Squats -30 KBS -30 Sit Ups 400 m RUN 1 Round: -20 Goblet Squats -20 KBS -20 Sit Ups 800 m RUN **Split reps and

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20mins: 30 Kettlebell Taps 30 Single Arm Kettlebell Squats 30 Single Arm Kettlebell Push Press 30 Kettlebell Reverse Lunges Strength Skull Crushers (10-10-10) 3 sets of 10 reps . choose a pair of dumbbells that you can complete 10 reps with good

Crescent City Crossfit – Functional Fitness Warm Up Weightlifting Back Squat (5×1) . . Ascend in Weight Every Set Can Modify to 5×2 or 5×3 if Desired Metcon Metcon (No Measure) 300m Run Power Cleans