4
Jan
WOD 010422
Crescent City Crossfit – CrossFit
Warm-up
500m Ski/1000m Bike/.6 Bike
–Roll Out–
Hmastrings
Low Back
50FT Leg Kicks
50FT Cossacks
50FT Hamstring Scoops
50FT Walking Quad Stretch
50FT Lunges w/Twist
50FT Inchworms w/Reach Out
Metcon
Metcon (AMRAP – Rounds and Reps)
30min AMRAP:
200m Run
15 Wallballs (20/14)
10 Pull-Ups
-Rest 2min Between Rounds-
*Scale Pull-Ups to Banded Pull-Ups, Jumping Pull-Ups, or Ring Rows*