11
Jan
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-
.
.
*Suggested Weight*
18#, 26#, 35#, 53#
CORE
Metcon (Weight)
Complete 4 sets of the following:
8 Turkish Sit Ups (each side)
30s Wall Sits
.
.
Choose a moderate weight that you can complete 8 reps with good form.