29
Dec
IGNITE 201229
Crescent City Crossfit – Ignite
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
10 Box Jumps
14 Burpee Dumbbell Deadlifts
500m Bike
.
.
*Suggested Weight*
20#, 25#, 30#, 35#
Strength
Weighted Step-ups (6-6-6-6)
.
.
Use a barbell or Dumbbells.
Pallof Hold (Weight)
Complete 4 sets of 30s holds
(each side)
-Band Colors-
1. Red (Light)
2. Blue (Medium)
3. Green (Difficult)