30
Dec
WOD 123021
Crescent City Crossfit – CrossFit
Warm-up
500m Ski or 500m Row
10 Inchworms w/Push-Up
10 Front/Back Arm Circles
10 A’s Y’s T’s
10 Samson Stretches
10 Cossacks
10 No Push-Up Burpees
With Empty Barbell:
Strict Press POP
Weightlifting
Strict Press (4 Rep Max)
*Use Previous Maxes as a Guide*
**15min TIME CAP**
**Rest 2-3min in Between Heavy Sets**
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP:
6 Push Press (95/65#)
12 Pistols (6L/6R)
*Scale Pistols to 12 Air Squats*
**Scale Weight on Bar as Needed**
CORE
Metcon (No Measure)
9min EMOM:
Min 1: 30sec Front Plank
Min 2: 30sec Left Side Plank
Min 3: 30sec Right Side Plank