Workout of the Day

November
30
2017

Shake up

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember Yoga tomorrow at 6pm. This is a perfect complete for CrossFit as it is all stretching poses and plus it lets you unwind for the week as you drink your favorite beverage and release stress. Its just $5 and members or non members of Ignite are welcome!

Warm-up

250M run

10 burpees

15 back extensions

20 mtn climbers

Metcon (Time)

For Time:

50 hang cleans #95/65 mrx#75/55

40 barbell row #95/65 mrx#75/55

30 alt front rack lunges #95/65 mrx#75/55

20 strict hspu or 40 kipping

10 strict pull ups or 20 kipping

20 squat snatches #95/65 mrx#75/55

30 ring dips

40 push press #95/65 mrx#75/55

50 air squat lateral jumps over barbell

RX+

#115/85

hspu to 5/3 inches deficit

35 min time cap

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