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**