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#
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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
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Choose a moderate weight that you can complete 8 reps with good form.