WOD 121621

16
Dec

WOD 121621

Crescent City Crossfit – CrossFit

Warm-up

500m Ski or 500m Row

10min of Band Mobility (Set Up on the Rig)

With an Empty Bar:

10 Shrugs

10 High Pulls

10 Strict Press

10 Push Press with Pause at Bottom of Dip

10 Rebounding Push Press

Weightlifting

Push Press (6 Rep Max)

*15min TIME CAP*

**Rest 2-3min in Between Heavy Sets**

**Use 10 Rep as Guide**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

5 Shoulder to Overhead (155/105#)

6 Toes To Bar
*Scale Weight on the Bar as Needed*

**Scale TTB with Hanging Knee Raises or Leg Raises from the Ground**

Accessory

Metcon (No Measure)

3 Rounds:

100FT (50FT Each Arm) KB/DB Overhead Walk

20 Sit-Ups