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)