Crescent City Crossfit – Ignite
Warm Up
400m Run/1000m Bike
6min AMRAP with Barbell:
5 Bent Over Rows
5 Behind the Neck Presses
5 Back Squats
10 Jumping Jacks
3L/3R Step Back Samson Lunges
Metcon
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
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Scale Weight on Push Press and KB as Needed
Modify Box Jumps to Step Ups
Accessory
Metcon (No Measure)
10-8-6-4-2
Strict Press
*After Every Set Complete 16 Alt DB Bicep Curls*
