IGNITE 210927

Crescent City Crossfit – Ignite

Metcon

Crock Pot (Time)

3 Rounds for Time:

400m Run

8 Man Makers

75 Single Unders

20 Medball Sit Ups
.

SUGGESTED WEIGHT:

MM: 20#/30#/35#/50#

SitUp: 14#/20#

Strength

Metcon (Weight)

Complete 3 Sets of the Following:

20 Split Squats (10L/10R)

20 Single Leg Glute Bridge (10L/10R)

Max Reps Ring Rows (1 Min)

-Rest as needed Between Each set-
.

Use weights as needed: