WOD 201229

29
Dec

WOD 201229

Crescent City Crossfit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

30/26 Calorie Row

30 Wallballs

30 Toes to bar

30 Dumbbell Overhead Lunges

RX: WB 20#/14# , DB 50#/35#

RX+: WB 30#/20# , DB 70#/50#
.

.

SCALING OPTIONS:

*Modify reps and weight as needed*

-Hanging Knee Raises-

30 Reps

-Single Arm FR Lunges-

Accessory

Dumbbell Bench Press (8-8-8-8)

**Moderate to heavy Weight**

Single Leg RDL (8-8-8-8)


Complete 8 reps EACH LEG

**choose a weight that you can complete reps with good form**