IGNITE 201208

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#

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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-