Crescent City Crossfit – Ignite
Metcon
Metcon (5 Rounds for reps)
5 Rounds Each for Reps:
1 Minute: Kettlebell Swings
1 Minute: No Push Up Burpees
1 Minute: Plate Hops
— Rest 1 Minute —
*Suggested Weight*
18#, 26#, 35#, 53#
.
.
These are plate hops NOT BOX JUMPS. Use a 25# plate and complete as many plate hops as possible.
CORE
Metcon (No Measure)
Complete 3 Sets of the Following:
Max Chin Over Bar Hold
50 Flutter Kicks (2:1)
-rest as needed between each set-