WOD 12022021

1
Dec

WOD 12022021

Crescent City Crossfit – CrossFit

Warm-up

500m Ski or C2 (1000m) or Row

50FT High Knees

50FT Hamstring Scoops

50FT Butt Kicks

10 Scap Pull-Ups (1sec Pause at Top)

10 Kip Swings

3-5 Strict Pull-Ups or 10 Ring Rows

10/10 Single Arm Russian KBS (Workout Weight)

10 KB RDL’s (Workout Weight)

10 KB High Pulls (Workout Weight)

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
*Scale Runs and Weight of KB as Needed*

**Pull-Ups = Jumping or Banded Pull-Ups**

**40min TIME CAP**