IGNITE 201207

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

5 Rounds For Time:

100m Run

15 Hanging Knee raises

50 Single Unders

20 Dumbbell Front Squats

Use 2 Dumbbells for FS.
*Suggested Weight*

15#, 20#, 25#, 30#

Strength

Shoulder Press (8-8-8-8)

*Use Barbell or Dumbbells*

Single Leg RDL (8-8-8-8)

*Use a single Dumbbell or Kettlebell*