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Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 60 Single Unders 15Box Step Ups 60 Single Unders 15 Slamballs Accessory Metcon (No Measure) 4 ROUNDS FOR QUALITY: 5L/5RSA Bent Over DB Row 10 BandedFront Raises 15 Double DB Bench Press

Crescent City Crossfit – Ignite Make yourself 1% better today Warm Up LOF: High knees butt kicks toe walk broad jump burpees calf raises w/plate 100 m slow jog Metcon (AMRAP – Rounds and Reps) AMRAP 15min: 60 Single Unders 15Box Step Ups 60 Single Unders 15 Slamballs Accessory Metcon (No Measure) 4 ROUNDS FOR

Crescent City Crossfit – Functional Fitness Warm up 400m Run/1000m Bike/500m Row 15 Banded Pass Throughs 6L/6R Banded Diagonals 15 Banded Good Mornings 15 Banded Strict Press 15 Bootstrappers 6L/6R Bird Dogs 10 Scorpions 10 Up and Overs Strength 15min TIME CAP Metcon (Weight) 5 Sets for Weight: 8L/8R Landmine Rotations 10L/10R Single Leg KB

Crescent City Crossfit – Functional Fitness Warm up Weightlifting 20min TIME CAP Back Squat (2×8 2×6 1×4) . . Ascend in Weight as Reps Decrease Metcon Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 100m Run

Crescent City Crossfit – Functional Fitness Warm up 2min Bike or Row 50FT Hamstring Scoops 50FT Walking Quad Stretch 50FT Lunge w/Twist + Lunge w/Twist + Squat 50FT Inchworms NO Push-Up 50FT Cossacks 10 Scap Push-Ups 10 Alt Toe Touches From Plank 10 Prisoner Good Mornings 10 Prisoner Air Squats 10 Up Dog to Down

Crescent City Crossfit – Ignite WARM UP 2min Bike or Row 50FT Hamstring Scoops 50FT Walking Quad Stretch 50FT Lunge w/Twist + Lunge w/Twist + Squat 50FT Inchworms NO Push-Up 50FT Cossacks Metcon (No Measure) 12min EMOM: Min1 — 100m Run Min2 — 12-16 DB Push Press Min3 — 8-10 Burpees –Rest 3min– 12min EMOM:

Crescent City Crossfit – Ignite Strength Back Squat (4×5) . . Ascend in Weight Every Set Metcon Metcon (Time) For Time: 800/600m Row 30 Sit-ups 15 Goblet Squats 24 Sit-ups 15Goblet Squats 18 Sit-ups 15 Front Squats 12 Sit-ups 15 Goblet Squats 6 Sit-ups 15 Goblet Squats 800/600m Row

Crescent City Crossfit – Functional Fitness Warm up 2min Bike 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC Toe Touches to Overhead Press 10 PVC Overhead Squats With Empty Bar: 5 Clean Shrugs From Hang Position 5 Clean High Pulls From Hang 5 Power Cleans From Mid-Shin 5

Crescent City Crossfit – Functional Fitness Warm up 2min Bike 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC Toe Touches to Overhead Press 10 PVC Overhead Squats With Empty Bar: 5 Clean Shrugs From Hang Position 5 Clean High Pulls From Hang 5 Power Cleans From Mid-Shin 5

Crescent City Crossfit – HYROX Endure March Madness (Time) 6 RFT: 300m Ski or 300 Meter Run 20 DB Push Press 300m Row or 300 Meter Run 20 DB Front Squats -Rest 90 Seconds-. . -2 DB’s/ sub 2’s KB or 1 long Sandbag – DB Push Press should be heavy enough where you need