WOD 200421

21
Apr

WOD 200421

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200m run

20 Cossacks

20 Jumping Jacks

20 Leg Swings (10L/10R)

— Front to Back & Side to Side

At Home WOD

Metcon (AMRAP – Rounds and Reps)

16min AMRAP:

200m Run

15 Weighted Squats

6 Renegade Rows
.

.

use a dumbbell, kettlebell, or weighted object.

CrossFit WOD

Metcon (Time)

4 Rounds For Time:

12 Pull-ups

15 Cal Row/Bike/Ski

18 Back Squats

RX: 115/75#, KB, DB, or odd object
If you don’t have a rower, bike, or ski erg then run 200m