WOD 12022021

2
Dec

WOD 12022021

Crescent City Crossfit – CrossFit

Warm-up

20/15 Cal Row or Ski

50FT Walking Lunge w/Twist

50FT Toe Walks

50FT Bear Crawl

10 Scap Push-Ups

10 Scorpions

10 Up and Overs

With Empty Barbell:

10 Behind the Neck Strict Press

10 Shoulder Shrugs

10 High Pulls

10 Good Mornings

Weightlifting

Bench Press (6 Rep Max)

*Rest 2-3min Between Heavy Sets*

**Use 10 Rep Max as Guide**

**20min TIME CAP**

Metcon

Metcon (Time)

4 Rounds:

6 Ring Dips

24 Double Unders

48 Russian Twists (25/15#)
*Scale Dips with Bands or Boxes*

**10min TIME CAP**