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.