Workout of the Day

January
17
2018

Prepared

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

It’s that time of year again! Time to prepare for the Open which is now open for people to register.

Warm-up

10 burpees

15 hollow rocks

15 russian kb swings

30 double unders or attempts

Metcon (Time)

For Time:

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

kb swings #53/35

straight leg sit ups

ring dips

after each set do 3 hspu and 15 double unders (3x singles)

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