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Crescent City Crossfit – Ignite Strength Barbell Row (5×6) Banded Lateral Front Raise (5×6) Metcon Metcon (Time) 3 Rounds for Time: 40 Calorie Bike 20 DB Strict Press 100 Single Unders

Crescent City Crossfit – Ignite Strength Barbell Row (5×6) Metcon Metcon (Time) 3 Rounds for Time: 30/20 Calorie Bike 20 DB Strict Press 80 Single Unders

Crescent City Crossfit – Ignite Metcon Metcon (Time) Partner Workout One partner works while other partner dead hangs from the rig. -Run 400m Together- 10 Burpees 20 Push Ups 30 Lunges 40 Sit Ups 50 Squats 60 Double Unders (120 Singles) 50 Squats 40 Sit Ups 30 Lunges 20 Push Ups 10 Burpees -Run 400m

Crescent City Crossfit – Functional Fitness Warm Up 2 Rounds: 1min Bike 10 PVC Good Mornings 10 PVC Overhead Squats 10 PVC Pass Throughs 10 PVC Around the Worlds Into: 10L/10R World’s Greatest Stretch 10 Scorpions 10 Prone Press Ups 10 Hand Release Push-Ups Weightlifting Pendlay Row (5×10 ) . . Every 2:00 for 10:00

Crescent City Crossfit – Ignite Metcon Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box CORE Core (No Measure) 3 Rounds for Quality: 50 Flutter Kicks (Holding Plate) 45s Side Planks (L & R)

Crescent City Crossfit – Ignite Metcon Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box. . Modify Box Jumps to Step Ups Choose Challenging Weight for Deadlifts CORE Core (No Measure) 3 Rounds for Quality: 50 Flutter Kicks (Holding Plate) 45s Side Planks (L & R)

Crescent City Crossfit – Functional Fitness Warm Up Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 300m Run 15 Russian KB Swings (70/53#) 10 Pull-Ups RX+ = Chest to Bar Pull-Ups. . 300m Run = 800/600m Bike Scale Weight on KB as Needed Modify Pull-Ups as Needed Weightlifting Back Squat (5×8) . . Post

Crescent City Crossfit – Ignite Strength Push Press (4×5) Metcon Metcon (Time) For Time: 15 Sit-Ups 50 Single Unders 15 Push Press 30 Sit-Ups 20 Push Press 30 Sit-Ups 15 Push Press 50 Single Unders 15 Sit-Ups

Announcements GYM WILL BE CLOSE THIS WEEKEND APRIL 6TH & 7TH!! Crescent City Crossfit – Functional Fitness Warm Up 30sec On 20sec Off x 4 ANY MACHINE 10 L & R Banded Side Steps 10 F & Back Banded Zig Zag Steps 10 Banded Air Squats 10 PVC Pass Throughs 10 PVC Around the Worlds

Crescent City Crossfit – Functional Fitness Warm Up Metcon 30min TIME CAP Metcon (Time) 33-27-21-15-9-3 Bike Calories Slamballs (30/20#) RX+ = Vested