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Crescent City Crossfit – HYROX Endure Warm up 7 Min AMRAP (easy pace): 60 Sec Any Machine 6 Inchworms 6/6 Shoulder Taps from Plank 6/6 Rotations in Squat 6/6 Cossacks A Microwave Minute (Checkmark) 3 Rounds: 1:00 min ON/1:00 min OFF Max Distance Sled Push Max Distance Heavy Sandbag Carry KB Swings DB Box Step […]

Crescent City Crossfit – HYROX Endure Warm Up (Continued) 3 Min Machine or 3 Min Run 2 Rounds: 5 Push ups 10 Strict Pull Ups or Ring Rows 15 Air Squats *Review of Sled Push Technique and load 3 sleds up -No Rest between Metcons -Have Athletes start of different Metcons to spread out sled

Crescent City Crossfit – Functional Fitness Warm up 400 RUN 2rds 10 arm circles F/B 10 arm swings F/B 10 KB windmill L/R 10Jacks 100’s of What? (Time) Partner WOD 30 min time cap 100 Cal Bike 100 air squats 100 KBS 100 Sit-ups 100 Single Arm KB S2OH 100 Box Step-ups every 3 mins

Crescent City Crossfit – Functional Fitness Warm up 400 RUN 2rds 10 arm circles F/B 10 arm swings F/B 10 KB windmill L/R 10Jacks Metcon 100’s of What? (Time) Partner WOD 30 min time cap 100 Cal Bike 100 air squats 100 KBS 100 Sit-ups 100 Single Arm KB S2OH 100 Box Step-ups every 3

Crescent City Crossfit – Ignite Strength Back Squat (4×6) Metcon Metcon (Time) 5 Rounds for Time: 20 Weighted Lunges 10 Burpees 15/12 Calorie on ANY Machine

Crescent City Crossfit – Functional Fitness Warm up Weightlifting Metcon Metcon (Checkmark) 15min EMOM: Min1 – 10/7 Calorie Row Min2 – 6 Sandbag Over Shoulder (100/75#) Min3 – 3 Wall Walks RX+ = 16/12 Calorie Row, 6 Wall Walks. . Scale Weight on SOS as Needed Modify Wall Walks as Needed or Complete 5 Inchworms

Crescent City Crossfit – Functional Fitness Warm up Weightlifting Strict Press (5×3) . . Medium to Heavy Set of 3 Start First Set at Around 60% of 1RM Metcon Metcon (Checkmark) 15min EMOM: Min1 – 10/7 Calorie Row Min2 – 6 Sandbag Over Shoulder (100/75#) Min3 – 3 Wall Walks RX+ = 16/12 Calorie Row,

Crescent City Crossfit – Functional Fitness Warm up 2 Rounds: 250/200m Row 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Good Mornings 10 PVC Overhead Squats 10 PVC Toe Touches to Overhead Press Weightlifting 15min TIME CAP Strict Press (5×3) . . Medium to Heavy Set of 3 Start First Set at

Crescent City Crossfit – Ignite Metcon Danny-Wellness (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jumps 20 DB Push Press 30 Ring Rows Accessory Bent Over Row (5×10) . . Ascend in Weight Every Set

Crescent City Crossfit – Functional Fitness Warm up Metcon MOVE STEADY DAY 30min TIME CAP Metcon (Time) 50-40-30-20-10 Calorie on ANY Machine Walking or In Place Lunges 10-8-6-4-2 Strict Pull-Ups RX+ = Vested. . Modify Pull-Ups as Needed BUT Must be High Difficulty! – 2:1 Pull-Ups to Ring Rows Can Spice Up Lunges Only by