Workout of the Day

December
28
2017

Like a puzzle

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

There is no team scheduled Wod for tomorrow but if someone opens up they will post on facebook so you can do a workout. I will be out of town until the 2nd so I hope everyone in the Ignite Family has a great New Year’s Day and hoping 2018 is going to be the best year for all of us!!! I really feel truly blessed to have clients and friends like you and I am here for you if you need anything!

Warm-up

400m run or row

10 burpees

15 hollow rocks

20 lunges

Metcon (Time)

For Time:

800m run buy in, then:

10-9-8-7-6-5-4-3-2-1 reps of:

pull ups

sdhp #95/65 mrx#75/55

ghd sit ups or 2x alternating sit ups

floor barbell chest press #95/65 mrx#75/55

box jump overs or step overs #24/20

cash out:

400m run

Can start wherever you want but must stay in order after that for remainder of workout excluding buy in and cash out runs

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