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