IGNITE 210119

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

10 Double Kettlebell Deadlifts

6 Jumping Pull Ups

12 Push Ups

18 Mountain Climbers (1:1)

RX: 53#/35#

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)