7
Dec
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*