26
Oct
WOD 102621
Crescent City Crossfit – CrossFit
Warm-up
500m Row
10 Pass Throughs
10/10 PVC Overhead Lunge
10 PVC Around the Worlds
10 PVC Toe Touch To Overhead Press
10 PVC Backsquat w/2 Second Pause
10/10 In Place Knee Hug
Weightlifting
Overhead Lunge (Heavy 20FT)
20 Foot Heavy Lunge
*Heavy NOT a Max!!*
*Primer for the Metcon*
**10min TIME CAP**
Skill
Pull-ups (Practice!!!)
*5min TIME CAP*
**Work on Strict Pull-Ups, Kipping, etc**
Metcon
Metcon (AMRAP – Rounds)
15min AMRAP:
20FT OH Walking Lunge (95/65#)
10 Pull-Ups
20FT OH Walking Lunge
10 Ring Push-Ups
*Scale Weight on the Bar or Go To Front Rack Lunge*
**Banded Pull-Ups or Jumping Pull-Ups ONLY**