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**