Workout of the Day


All of the Rest

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Yoga tonight at 5:30pm.
Open gym tomorrow from 8:30am – 10:30am.
Team Wod at 9:30am.

I will probably open gym on Sunday for an hour or so around 5:00pm for us to redo comp wods but will be open for you to workout.


400m run

10 alt one leg stiff leg deadlifts bodyweight

15 goblet squats

Bench Press (3 x 5 reps 80-85% 1rm)

Metcon (AMRAP – Reps)

0-5 minutes performing following:

50 wall ball #20/14 buy in, then:

Me reps of:

12 deadlifts #185/135 mrx #155/105

12 burpees over the bar

rest 2 min, then:

7-11 minutes:

35 wall ball buy in, then:

ME reps of:

9 Deadlifts #225/155 mrx#185/135

9 otb burpees

rest 1 min, then:

12-15 min:

25 wall ball buy in, then

Me reps of:

6 deadlifts #275/185 mrx#205/165

6 otb burpees

score is total reps of deadlifts and otb burpees after wall ball

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Workout of the Day