Crescent City Crossfit – Ignite
Metcon
Endurance
Fight Gone Bad-Wellness (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls KB
1 minute Box Jumps (20 in)
1 minute DB Push Press
1 minute Row (calories)
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
CORE
Core III (Time)
3 Rounds:
10 Hollow Rock
10 Superman
1 Minute Plank
