WOD 122721

27
Dec

WOD 122721

Crescent City Crossfit – CrossFit

Warm-up

200m Run

50FT Banded Side Steps (Each Way)

50FT Walking Quad Stretch

50FT Walking Hip Circles

200m Run

50FT Banded Side Steps (Each Way)

50FT Walking Knee Hug

50FT Hamstring Scoops

10 Scorpions

10 Up and Overs

Weightlifting

Back Squat (4 Rep Max)

*Use Previous Maxes as a Guide!!*

**20min TIME CAP**

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

Metcon

Metcon (Time)

5 Rounds For Time:

12 Wallballs (20/14)

8 Burpees