12
Jan
IGNITE 210112
Crescent City Crossfit – Ignite
Metcon
Metcon (Time)
4 Rounds for Time:
25 Dumbbell Push Press
60 Single Unders
500m Row
.
.
*Suggested Weight*
15#, 20#, 25#, 30#
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)