IGNITE 210719

19
Jul

IGNITE 210719

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

4 Burpees

8 Alternating Kettlebell High Pulls

12 Box Jumps

*24in/20in or Stack Plates or use low boxes for jumps*
.

SUGGESTED WEIGHT:

53#/35#/26#/18#

Accessory

Alternate Exercises Between Each Set.

Single Arm DB Split Squat (10-10-10)

3 sets of 10 reps

(each leg)
*choose a weight that you can complete 10 reps unbroken or scale to step back lunges.

Pull-ups (10-10-10)

Complete 3 sets of 10 STRICT Pull Up reps.

*Scale to Banded Strict Pull Ups or Ring Rows

Plank Holds (3 x 30-45s Holds)

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Complete 3 sets of 30-45s Plank holds.