IGNITE 191104


IGNITE 191104

Crescent City Crossfit – Ignite



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 III (Time)

3 Rounds:

10 Hollow Rock

10 Superman

1 Minute Plank