5
Jan
IGNITE 210105
Crescent City Crossfit – Ignite
Metcon
Metcon (Time)
5 Rounds for Time:
20/16 Calorie Bike
20 Slam Ball
10 Burpees
RX: 30#/20#
Strength
Weighted Step-ups (8-8-8-8)
*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)