WOD 101821

18
Oct

WOD 101821

Crescent City Crossfit – CrossFit

Warm-up

400m Run

10 Big Arm Circles (Front & Back)

10 Lateral Leg Swings (Left & Right)

50FT Lunge w/Twist

50FT Broad Jump

10 KB Swings (Workout Weight)

10 Hip Bridges

10 Plank Shoulder Taps

10 Barbell Strict Press

10 Barbell Push Press

Metcon

Metcon (Time)

1000m Row

80 Alt Single Arm Russian KB Swings (53/35#)

60 S2OH (95/65#)

40 Box Jumps (24/20)

6 Rope Climbs

80 Walking Lunges

800m Run
*Scale KB/Barbell Weight as Needed*

**Scale Height on Box Jump OR Do Step-Ups**

**1 Rope Climb = 3 Pulls From the Ground**

**30min TIME CAP**