WOD 11102021

10
Nov

WOD 11102021

Crescent City Crossfit – CrossFit

Warm-up

500m Row

–Roll Out–

Hamstrings

Quads

Upper Back

10 PVC Around the Worlds

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Overhead Squats

10 PVC Behind the Neck Presses

10/10 PVC Wide Stance Toe Touches (PVC Behind the Back)

10 PVC Toe Touch to Overhead Press

Weightlifting

Turkish Get Up (Heavy 1 Rep)

*A Heavy NOT a Max!!!*

**5min TIME CAP**

Metcon

Metcon (Time)

For Time:

800m Run

50 Goblet Squats

1 Turkish Get-Up (Each Side)

50 Kettlebell Swings

2 Turkish Get-Ups (Each Side)

50 KB Hang Cleans

3 Turkish Get-Ups (Each Side)

50 KB S2OH

4 Turkish Get-ups (Each Side)

800m Run
*All Movements Performed with 53/35# KB*

**Scale Weight of KB as Needed**

**30min TIME CAP**