Uncategorized

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 DB Tricep Dips (4×12)

Crescent City Crossfit – Functional Fitness Warm Up 2min on ANY Machine 15 PVC Pass Throughs 15 PVC Good Mornings 15 PVC Back Squats 15 PVC Toe Touches to Overhead Press 8L/8R PVC Around the Worlds 1min on ANY Machine Power Clean Warm-Up: 5 Deadlifts From Mid-Shin 5 Shrugs From Mid-Shin 5 High Pulls From

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 Minutes: 5 Devils Press 10 Jump Lunge + Squat 10 Hanging Knee raises. . 2 Jump Lunges + 1 Squat = 1 Rep CORE Metcon (Weight) – CLASS BUY OUT- 50 Turkish Sit Ups25 Left side, 25 Right Side . Use

Crescent City Crossfit – Functional Fitness Warm Up 200m Run 50FT Leg Kicks 50FT Walking Quad Stretch 100m Run 50FT Bear Crawl 50FT Inchworms w/Push-Up 100m Run 50FT Samson Lunges 50FT Cossacks Mobility 45sec Each Side Figure Four Stretch on Rig 45sec Each Side Hamstring Stretch on Rig 45sec Each Side Banded Lat Stretch on

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) -Workout 1- AMRAP 12 Minutes: 10 Calorie Bike 10 NP Burpees 30 Singles . -rest 3mins- . -Workout 2- AMRAP 8 Minutes: 7 Calorie Bike 7 Burpees 20 Singles . -rest 3mins- . -Workout 3- AMRAP 4 Minutes: 5 Calorie Bike 5 Burpee to

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) -Workout 1- AMRAP 12 Minutes: 10 Calorie Bike 10 NP Burpees 30 Singles . -rest 3mins- . -Workout 2- AMRAP 8 Minutes: 7 Calorie Bike 7 Burpees 20 Singles . -rest 3mins- . -Workout 3- AMRAP 4 Minutes: 5 Calorie Bike 5 Burpee to

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off Any Machine Hamstring Scoops In Place Figure Four Stretch Any Machine Barbell Behind the Neck Presses Front Rack Alt Elbow Rotations Any Machine Barbell Back Squats Barbell Bent Over Rows Any Machine Strength Metcon (Weight) Every 1:30 for 6 Sets Odd Sets: 10-12

Crescent City Crossfit – Ignite Metcon 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (5 Rounds for time) 5 Rounds each for Time: 400 or 200m Run 20 Dumbbell Push Press -rest 2mins-. . Use a weight that you can complete 20 reps unbroken! . Scale to 3 Rounds. CORE Metcon (No Measure) -CLASS BUY

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 12 Push-Ups 6L/6R Groiners 6L/6R Bird Dogs w/1sec Hold 12 Jump Squats 12 Prisoner Good Mornings 1min ANY Machine 6L/6R SA DB Bent Over Row 6L/6R SA DB Strict Press 6L/6R Renegade Row Warm Up Bench Press Weightlifting Bench Press (5×1) . . Find

Crescent City Crossfit – Functional Fitness Warm Up 2min ANY Machine 12 Push-Ups 6L/6R Groiners 6L/6R Bird Dogs w/1sec Hold 12 Jump Squats 12 Prisoner Good Mornings 1min ANY Machine 6L/6R SA DB Bent Over Row 6L/6R SA DB Strict Press 6L/6R Renegade Row Warm Up Bench Press Weightlifting Bench Press (5×1) . . Find