IGNITE 200810

Crescent City Crossfit – Ignite

3 Piece and a Soda (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

10 Wall Balls

10 Single Arm Kettlebell Swings (5L/5R)

10 Kettlebell Lunges

*Every 3 Minutes*

250m Bike
.

.

continue to work on reps after each bike interval.

Metcon

Metcon (Weight)

Single Leg Glute Bridge Holds:

-3 sets of-

45s on 15s off.

(each side)