WOD 11302021

30
Nov

WOD 11302021

Crescent City Crossfit – CrossFit

Warm-up

500m Row

10 Banded Pull Aparts

10 Banded Overhead Press (Step in Band)

10 Banded Pass Throughs

10 Banded Overhead Squats

10 Jump Squats w/2sec Pause at Bottom

10/10 Cossacks

10 Inchworms NO Push-Up

10 Burpee Broad Jumps

10 Hollow Rocks

10 Plank to Down Dog

Metcon

Metcon (4 Rounds for reps)

TABATA:

Push-Ups

–Rest 1min–

DB Snatch (50/35#)

–Rest 1min–

Toes To Bar

–Rest 1min–

Box Jump Overs
*TABATA = 20sec on 10sec off for 8 Rounds (4min)*

**Finish One Movement Completely Before Moving on to the Next**

Accessory

Metcon (No Measure)

3 Rounds:

100FT (50FT Each Arm) Bottoms Up KB Walk

60sec Hollow Hold