13
Jun
IGNITE 061322
Crescent City Crossfit – Ignite
Strength
Suitcase Carry (6x50FT)
*Prescribed Weight: 70#/53#, Grab a Heavier KB or DB if needed
*Should be heavy/challenging so that athlete needs to rest every 50 FT
*Scale Weight to 53/35 or 35/26#*
Metcon
Eximo Sprint (Time)
For Time:
800m Run
80 Wallballs
40 Burpees
RX: 20#/14#
RX+30#/20#
*Scale Run to 1600m Bike or 1000m Row*
*20min TIME CAP*
CORE
Metcon (No Measure)
3 Rounds Not For Time:
15 Sit-Ups
10 Penguin Taps
30sec Hollow Hold