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Crescent City Crossfit – Functional Fitness Warm Up 8min AMRAP: 6/4 Calories on ANY Machine 8 Barbell Good Mornings 8 Barbell Back Squats 8 Barbell Bent Over Rows 8 Barbell RDLs Followed by: 30sec Front Plank 10 Scorpions 10 Up and Overs 30sec Hollow Hold Weightlifting 18min TIME CAP Back Squat (6×5) . . Keep […]

Crescent City Crossfit – Ignite warm up 200 m bike 2 rds 10 squats 10 lunges 10 scorpions 10 up and over LOF high knees butt kicks side shuffle karioke 400 m bike fast Metcon Metcon (Time) For Time: 400m Run 40 Ring Rows 30 Burpees 40 Ring Rows 400m Run Accessory Metcon (No Measure)

Crescent City Crossfit – Ignite Strength Goblet Squat (5×6) Single Leg RDL (5×6) Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings Push-Ups Row Calories

Crescent City Crossfit – Ignite Strength Single Leg RDL (5×10) . . 10 Reps on Each Side Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings Push-Ups Row Calories

Crescent City Crossfit – Ignite Strength DB Row (4 x 8) DB Press (4 x 8) Metcon Metcon (AMRAP – Rounds and Reps) 14min AMRAP: 10/8 Calorie Bike 12 Slamballs 10 DB Strict Press

Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 14min AMRAP: 10/8 Calorie Bike 12 Slamballs 30 Single Unders Accessory Metcon (No Measure) 5 Sets for Quality: 10L/10R DB SA Bent Over Row 45sec Wall Sit

Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off Row Scap Push Ups Up Dog to Down Dog Row Air Squats Cossacks Row Push-Ups World’s Greatest Stretch Row Grab Empty Bar and Warm-Up Bench Press Weightlifting 15min TIME CAP Bench Press (5×8) . . Ascend in Weight Every Set Metcon 16min TIME

Crescent City Crossfit – Ignite Metcon Blake-Wellness (Time) 4 Rounds for time of: 100′ Walking lunge, plate overhead 30 Box Jumps 20 WallBall Shots 10 Hand Stand Progressions*25min TIME CAP* *Scale Box Jumps to Step Ups* **Handstand Push-Up= DB Seated Strict Press** CORE Metcon (No Measure) NOT FOR TIME 3 Rounds: 15 Sit-Ups 20 Russian

Announcements Class at 8 AM and 9:15 AM THIS SATURDAY FOR THE HYROX WORKOUT. PARTNER/SOLO/NON RUNNING OPTIONS AVAILABLE Crescent City Crossfit – HYROX Endure warm up 10/10 Paloff Lift 10/10 Paloff Press 20 Alt dead bug w/ band 10/10 Single Leg Glute Bridge 10/10 Single Leg Calf Raise 10/10 Single leg soleus raise 10/10 FWD

Crescent City Crossfit – HYROX Endure Metcon (Time) 3-5 Rounds: 500 Meter Ski or 1000 Meter Bike 85-90% Effort 500 Meter R0w 85-90% Effort 1 Mile Run. . -Adjust the number of rounds or run depending on how much volume you want for the day -The machine should be a hard/race pace effort -Use the