IGNITE 210712

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

For Time:

50 Wallballs

100 Single Unders

40 Hand Release Push Ups

40 Wallballs

75 Single Unders

30 Hand Release Push Ups

30 Wallballballs

50 Single Unders

30 Hand Release Push Ups
.

*Time Cap: 20 Minutes:*

Strength

Alternate exercises between each set.

Sumo Deadlift (7-7-7-7)

Work to a moderate weight and complete 4 sets of 7 reps.

Side Plank Holds (3 x 30-45s Holds )

Complete 3 sets of 30-45s side plank holds on each side. (L/R)