Workout of the Day

June
29
2016

Inside and Out

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Remember you can weigh in anyday for next 3 days for 21 day summer slim day contest.

Warm-up

5 strict toes to bar

10 squat jumps

15 back extensions

30 double unders

Metcon (Time)

For Time:

25 k2e

50 ghd sit ups

75 butterfly sit ups

100 russian twist #35/25

can go in any order

12 min time limit

Metcon (AMRAP – Reps)

AMRAP in 10 min:

80 double unders (200 singles)

40 toes to bar

20 deadlifts #225/155 mrx#185/125

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