IGNITE 210716

Crescent City Crossfit – Ignite

Metcon

Metcon (4 Rounds for reps)

4 x 5 Minute AMRAP:

20 Dumbbell Front Squat

300ft Farmers Carry

MAX N.P. Burpee Reps

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Rest 2 Minutes:

*N.P.= No Push-Up
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*Suggested Weight*

26#/35#/53#/70#

CORE

Metcon (No Measure)

Complete 3 Sets of the Following:

50 Flutter Kicks

20 Plank Reach Outs

14 Weighted Russian Twists

-rest as needed-