IGNITE 200603

3
Jun

IGNITE 200603

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins:

12 Wallballs

12 Alternating Dumbbell Snatches

100ft Bear Crawl
.

every 25ft=1rep

Strength

Alternating Dumbbell Shoulder Press (10-10-10)

3×10

.

.

Start with arms extended overhead then being alternating reps for each arm.

*10 reps each arm*

Metcon (No Measure)

Ring Row Negatives:

3×10 Reps
.

.

Start with arms extended then pull rings to chest, descend for 4s before next rep.