1
Mar
IGNITE 210118
Crescent City Crossfit – Ignite
Metcon
Red Knox (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
-Buy in-
2000m Bike
-then-
250m Row
20 Sit Ups to Press
15 Air Squats
10 Burpees
*Press Weight*
10#, 15#
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.