Crescent City Crossfit – Ignite
Strength
Goblet Squat (3 x 20)
KB Reverse Lunge (3 x 20)
10 each leg
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
20 Walking Lunges
15 KB SDHP
10 DB Thruster
5 Pull-Ups
-Rest 1 Min-
AMRAP 9
20 Cal Assault bike
15 Jumping Squats
10 Cal Ski
5 Devil Press
CORE
Metcon (No Measure)
3 Rounds:
10 Leg Lifts Over DB
10 Up and Down Planks
10 Sit-ups
