29
Oct
WOD 102921
Crescent City Crossfit – CrossFit
Warm-up
400m Run
–Roll Out–
Quads
Hamstrings
Back
50FT Banded Side Step (Each Way)
10 Banded Air Squats
10 A’s Y’s T’s
10 Banded Overhead Pull Aparts
Lighter Then Workout Weight KB:
10 KB RDL’s (Double Leg)
10 KB Russian Swings
10/10 KB Strict Press
Metcon
Metcon (Time)
4 Rounds:
30 KBS (70/53#)
30 Abmat Sit-Ups
800m Run
*Scale KB and Runs as Needed*
**30min TIME CAP**