IGNITE 210701

1
Jul

IGNITE 210701

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 minutes

10 Sit Ups

20 Mountain Climbers 1:1

13 Slam Ball Squats

100m Run

RX: 30#/20#

Accessory

Alternate exercises between each set!

Single arm Dumbbell Row (12-12-12)

*each side*

Moderately Heavy Weight
.

choose a moderate weight that you can complete 12 reps on each arm

Hollow Rocks (3 x 30s Max Reps )