WOD 102921

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**