WOD 061423

Crescent City Crossfit – CrossFit

Warm Up

2min ANY Machine

10 Scap Pull-Ups

50FT Hamstring Scoops

50FT Bear Crawl

10 Kip Swings

50FT Forward Arm Circles

50FT Leg Kicks

10 Up Dog to Down Dog

Mobility:

30sec Each Side Scorpion Hold

45sec Child’s Pose

30sec Each Side Spiderman Lunge Hold

Metcon

30min TIME CAP

Metcon (6 Rounds for time)

6 Rounds EACH For Time:

12 Pull-Ups

15 Burpees

21 Kettlebell Swings (53/35#)

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-Rest 90s Between EACH Round
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SCALING OPTIONS:

Scale Weight on KB as Needed

Scale Pull-Ups to Jumping, Banded, or Ring Rows

Cool Down

5 Minute Bike (Calories)

Easy 5 Minute Bike for Calories

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