WOD 123021

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