2
Mar
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)