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)