IGNITE 210604

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

200m Run

12 Kettlebell Goblet Squats

15 Hand Release Push Ups

18 Plate Jumps

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Suggested Weight:

18#/26#/35#/53#

*use a 25# plate for jumps*

Accessory

Alternate exercises between each set

Renegade Row (5-5-5)

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Complete 3 sets of 5 Reps

Heavy Russian Twist (14-14-14)

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Complete 3 sets of 14 reps. Use a plate or kettlebell.