Workout of the Day

February
24
2016

Did you say beach body

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm up 10 (No Measure)

50m sprint

50m backwards

50 sprint

50 backwards

15 shoulder press w/ bar

10 kb swings #53/35

3 wall climbs

Metcon (Time)

For Time:

250m run

10 box jump overs or step overs #24/20

15 kb swings #53/35 grx#35/26

20 ghd sit ups

400m run

20 box jump/ step overs

25 kb swings

30 alt sit ups

400m run

25 box jump/ step overs

30 kb swings

35 straight leg sit ups

250m run

30 box jump/ step overs

35 kb swings

40 butterfly sit ups

25 min time cap

step overs count as rx for everyone

Those that are competing in the Open substitute 10/8 cal each time instead of sit ups
1st month members run 250 for all and those over 55 run 150

Keep rep scheme 10,15 20 for whole Wod

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