Announcements
“Deadly Dozen Fitness Test” Workout Saturday, February 15th at 8 and 9:30 AM. Modifications/Scaling Options Available. (No 8 AM open gym that day). Check Social Media post for workout details!
Crescent City Community Fitness – Ignite
Metcon
Metcon (Checkmark)
20min EMOM:
Min1 – 100m Run
Min2 – 16 DB Hang Snatches
Min3 – 50 Single Unders
Min4 – 10 No Push Up Burpees
CORE
Metcon (No Measure)
60sec Front Plank
–Rest 30sec–
30sec Left Side Plank
–Rest 30sec–
30sec Right Side Plank
–Rest 30sec–
60sec Hollow Hold
–Rest 30sec–
30sec Left Side Plank
–Rest 30sec–
30sec Right Side Plank
Single Arm Dumbbell Row (8-8-8)
Complete 3 sets of 15 DB Rows on Each Arm
Hold 60sec Plank After Each Set is Complete
*Score is Heaviest Weight Used*
**Rest in Between Sets as Needed**
