WOD 102121

21
Oct

WOD 102121

Crescent City Crossfit – CrossFit

Warm-up

400m Run

–Roll Out–

Hamstrings

Delts

Traps

10 Scorpions

10 Up and Overs

10 Inchworms w/Push-up

10 Barbell Good Mornings

10 Barbell Strict Press

Weightlifting

Bench Press (10 Rep Max)

*Rest 2-3min Between Heavy Sets*

**20min TIME CAP**

Metcon

Metcon (Time)

4 Rounds For Time:

5 Explosive Push-Ups (45/25#)

12 Deadlifts (185/135#)
*Scale: 8 Regular Push-Ups, Scale Weight on the Bar As Needed*

**10min TIME CAP**