WOD 101221

12
Oct

WOD 101221

Crescent City Crossfit – CrossFit

Warm-up

500m Row

Roll Out:

Hamstrings

Quads

Traps

10 Big Arm Circles

10 Scorpions

10 Up and Overs

10 Inch Worms NO Push-Up

10 Plank Shoulder Taps

*Work On Finding Weight for Turkish Get-Up AND Overhead Lunge!!*

Metcon

Metcon (Time)

4 Rounds For Time:

4 KB Turkish Get-Ups (53/35#)

100m Single Arm KB Farmer’s Carry (53/35#)

50FT Single Arm KB Overhead Lunge (53/35#)

400m Run

**Switch Arms EACH Round**
*Scale Weight of the KB As Needed for Each Movement*

**Front Rack KB Lunge If Overhead Lunge Is Not Possible**

**30min TIME CAP**