IGNITE 210615

Crescent City Crossfit – Ignite

Metcon

Metcon (3 Rounds for reps)

3 Rounds Each for Reps:

AMRAP 7 Minutes:

400m Run

10 Burpee Box Step Overs

20 Wallballs

MAX Reps Sit Ups

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Rest 3 Minutes Between each amrap

CORE

Chin Up Lowers (4-4-4)

1s Hold at Top

3s Descent

*use bands if needed or scale to ring rows*

Wall Sits (3 x 30s Holds )

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