WOD 122021

20
Dec

WOD 122021

Crescent City Crossfit – CrossFit

Warm-up

500m Row

50FT Banded Side Steps (Down and Back)

50FT Hamstring Scoops

50FT Duck Walk

10 Jump Squats

10 Up and Overs

10 Scorpions

50FT Bear Crawl

50FT High Knees

50FT Butt Kicks

Weightlifting

Back Rack Lunge (6 Rep Max (Each Leg))

*20min TIME CAP*

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

**Use 10 Rep as Guide!!**

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:

8 Box Jump Overs (24/20)

6 Pull-Ups
*Scale Height of Box*

**Pull-Ups = Ring Rows, Banded Pull-Ups, Jumping Pull-Ups**