WOD 11162021

16
Nov

WOD 11162021

Crescent City Crossfit – CrossFit

Warm-up

500m Row

–Roll Out–

Hamstrings

Upper Back

10 PVC Pass Throughs

10 All Around the Worlds

10 PVC Toe Touch to Overhead

10/10 Lateral Leg Swings

10/10 Front to Back Leg Swings

10 Scorpions

10 Ring Rows

Metcon

Metcon (Time)

For Time:

250m Row

30 Toes to Bar

250m Row

30 Box Jump Overs (24/20)

250m Row

30 Burpees

250m Row

30 Box Jump Overs (24/20)

250m Row

30 Toes To Bar

250m Row
*Scale Toes to Bar to Hanging Knee Raises, Scale Height of the Box as Needed*

**30MIN TIME CAP**