WOD 11182021

18
Nov

WOD 11182021

Crescent City Crossfit – CrossFit

Warm-up

400m Run

–Roll Out–

Quads

Hamstrings

Low Back

With a Light KB:

10/10 Single Arm KB Swings

10/10 Single Arm KB High Pulls

10/10 Single Leg RDLs

10/10 Single Arm Push Press

10 Goblet Squats

10 Goblet Cossacks

Skill

Pull-ups (Practice!!!)

*Practice Arch/Hollow, Kip Swings, Strict Pull-Ups*

**5min TIME CAP**

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups