IGNITE 210111

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

12 Burpee Plate Jumps

12 Kettlebell Swings

200m Run

-use a 25# plate for Jumps-
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*Suggested Weight*

18#, 26#, 35#, 53#

CORE

Metcon (Weight)

Complete 4 sets of the following:

8 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.