IGNITE 201229

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Box Jumps

14 Burpee Dumbbell Deadlifts

500m Bike
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*Suggested Weight*

20#, 25#, 30#, 35#

Strength

Weighted Step-ups (6-6-6-6)

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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)