WOD 11292021

29
Nov

WOD 11292021

Crescent City Crossfit – CrossFit

Warm-up

15/10 Cal Assault Bike

50FT Banded Side Steps (Each Side)

15 Banded Air Squats

10/7 Cal Assault Bike

50FT Duck Walk

50FT Crab Walk

5/3 Cal Assault Bike

10 Handstand Kick Ups on the Wall

10 Wall Squats

10/10 Side Plank Windmills

Weightlifting

Front Squat (6 Rep Max)

*Rest 2-3min Between Heavy Sets*

**Use 10 Rep Max as Guide**

**20min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

8 Thrusters (95/65#)

6 Burpees Over Bar
*Scale Weight on Bar as Needed*