8
Dec
WOD 120821
Crescent City Crossfit – CrossFit
Warm-up
1000m C2/.6 Assault Bike
–Roll Out–
Hamstrings
Low Back
10/10 Jumping Lunges
15 Air Squats w/2sec Pause at Bottom
10 No Push Up Burpee
10 Scorpions
10 Up and Overs
With Empty Bar:
10 Sumo Deadlifts
10 High Pulls with Sumo Grip
10 Sumo Deadlift High Pulls
Weightlifting
Sumo Deadlift High Pull (6 Rep Max)
*15min TIME CAP*
**Use 10 Rep as Guide**
**Rest 2-3min Between Heavy Sets**
Metcon
Metcon (Time)
6 Rounds:
12/8 Cal Assault Bike
10 Sumo Deadlift High Pulls (95/65#)
*10min TIME CAP*
**Scale Weight on Bar as Needed**
Accessory
Metcon (No Measure)
3 Rounds:
20 Russian Twists (25/15#)
10 V-Ups
10/10 Side Plank Windmills
*Rest as Needed*