WOD 120821

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*