Workout of the Day

October
4
2017

Top or Bottom

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

30 cal row

20 hollow rocks

10 pull ups

2 wall climbs

Bench Press (3 x 6 reps @ 80% 1RM)

Metcon (Time)

2 RFT:

20 chest to floor push ups

15 ghd sit ups

20 kb swings #53/35

15 cal row

20 alt sit ups

can start at top and stay in order or start at bottom and go up and stay in order

20 min time cap

If you don’t complete in 20 min add remaining reps to 20 min

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