WOD 101121

11
Oct

WOD 101121

Crescent City Crossfit – CrossFit

Warm-up

200m Run

50FT Banded Side Step (Each Side!!)

50FT Leg Kicks

100m Run

10 Push-Ups

10 Wall Squats

100m Run

50FT Walking Quad Stretch

50FT Broad Jump

100m Run

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 2min

8 Wallballs (20/14#)

8/6 Cal Assault Bike

–Rest 1:00–

AMRAP 2min

4 Burpee Box Jump Overs (24/20)

6 Toes To Bar

–Rest 1:00–
*Scoring — AMRAP1 = 16 or 14 reps; AMRAP2 = 10 reps*

**Scaling — shorten height on box or step overs; hanging knee raises for TTB**