Workout of the Day

November
5
2017

New Chapter

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

We will have Zin Yoga again this Friday at 6pm and this past week was really good so If you didn’t get to attend I would recommend it. It is just $5 per person and anyone can come so invite your friends.

Warm-up

250m run or row

10 toes to bar

15 goblet squats

20 mtn climbers

Front Squat (4 x 2 reps @ 90% 1RM)

Metcon (AMRAP – Reps)

Ascending ladder:

Emom for as long as possible:

1st min: 10 wall ball #20/14

2nd min: 10 toes to bar

3rd min: 12 wall ball

4th min: 12 toes to bar

etc…. each min add 2 reps to each movement until can’t complete movement within minute

RX+

#30/20 wall ball 10′

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