WOD 11052021

5
Nov

WOD 11052021

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6 Assault Bike

50FT Bear Crawl

50FT Lunge w/Twist

50FT Bunny Hops

50FT High Knees

50FT Single Leg Kick Up

50FT Walking Arm Circles

50FT Walking Arm Swings

With an Empty Barbell:

10 Front Rack Strict Press

10 Behind the Neck Presses

10 Push Presses w/2sec Pause at Bottom of Dip

Weightlifting

Push Press (10 Rep Max)

*Rest 2-3min Between Heavy Sets*

**20min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

6 Step Back Lunges

4 Handstand Push-Ups

20 Double Unders
*Scale HSPUs with Ab Mats or 6 Regular Push-Ups*

**40 Singles**