WOD 11232021

22
Nov

WOD 11232021

Crescent City Crossfit – CrossFit

Warm-up

500m Row

–Roll Out–

Hamstrings

Low/Mid Back

10 PVC Pass Throughs

10 Samson Stretches

10 PVC Good Mornings

10 Inch Worms in Place NO Push-Up

10 PVC Overhead Squat

10 Shoulder Taps

Weightlifting

Deadlift (6 Rep Max)

*Rest 2-3min Between Heavy Sets*

**20min TIME CAP!!**

Metcon

Metcon (Time)

4 Rounds For Time:

8 Toes To Bar

25FT Handstand Walk

8 Russian KBS (70/53#)

25FT Broad Jump
*Scale Weight of KB as Needed, Hanging Knee Raises for TTB*

**Bear Crawl for Handstand Walk**

**10min TIME CAP!!**