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**