27
Jan
WOD 012722
Crescent City Crossfit – CrossFit
Warm-up
400m Run/500m Row/1000m C2
–Roll Out–
Back
Hamstrings
Shoulders
2 ROUNDS
With A Light KB:
10 KB Deadlifts
10 KB Swings
10 KB High Pulls
10L/10R KB Push Press
**Full Round Should Be Unbroken**
Metcon
Metcon (4 Rounds for reps)
TABATA!!!
Movement 1: DB Burpee Deadlifts (35/20#)
Movement 2: KB Swings (53/35#)
Movement 3: Calorie Ski
Movement 4: V-Ups
*Rest 1min in Between Each Movement*
*20sec On/10sec Off — 4min/8 Rounds for Each Movement*
**Score is Reps for Each Movement**
Accessory
Metcon (No Measure)
4 Rounds:
8L/8R KB Cossacks
30sec Weighted Wall Sit