CrossFit Ignis Programming – Wk of April 15th

MONDAY Rx+ 7 Cluster (135/95 lbs.) 7 Overhead Lunge 7 Rounds Rx 7 Cluster (115/75 lbs.) 7 Overhead Lunge 7 Rounds FIT 7 Thruster 7 Front Rack Lunges 7 Rounds EXPRESS - Murph WOD Prep 3 Rounds for time 400m Run 15 Pull-ups (scale to jumping) 2:00 Rest between rounds TUESDAY Rx+ For time: 70 … Continue reading CrossFit Ignis Programming – Wk of April 15th

CrossFit Ignis Programming – Wk of Feb 26th

MONDAY Rx+ 21-15-9 Weighted Step-ups (53/35 lb.) KB Snatches, each side 500-m Row between each round Rx 21-15-9 Weighted Step-ups (35/26 lb.) KB Swings 500-m Row between each round FIT 21-15-9 Weighted Step-ups KB Swings 500-m Row between each round EXPRESS 5rds 250m row 10-Incline KB bench press (53-35) 20-Single KB bent row (10-L/R) 10-pull … Continue reading CrossFit Ignis Programming – Wk of Feb 26th