15
Dec
WOD 121521
Crescent City Crossfit – CrossFit
Warm-up
3 Rounds:
10/8 Cal Bike
10 Air Squats (Nice and Slow!!!)
10 Plank Shoulder Taps
10 Cossacks
10 Push-ups
Weightlifting
Turkish Get Up (Heavy 1 Rep (Each Side))
*10min TIME CAP*
**Use as Primer for the Metcon**
**NOT A MAX — Start Light and Build**
Metcon
Metcon (Time)
3 Rounds For Time:
400m Run
8 Turkish Get-Ups (35/26#)(RX+53/35#)
16 Goblet Lunges
*1 Turkish Get-Up = Left and Right*
**Scale weight of KB as Needed**