4
Jan
IGNITE 210104
Crescent City Crossfit – Ignite
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
250m Row
15 Sit Ups
15 Wallballs
15 Hanging Knee Raises
RX: 20#/14#
.
.
For the 250m Row,
(Every 50m = 1 Rep)
CORE
Metcon (Weight)
Complete 4 sets of the following:
6 Turkish Sit Ups (each side)
30s Wall Sits
.
.
Choose a moderate weight that you can complete 8 reps with good form.