WOD100621

Crescent City Crossfit – CrossFit

Warm-up

400m Run

Roll Out Hamstrings and Traps (30sec Each Side)

–Into–

10 Around the Worlds

50FT Leg Kicks

50FT Banded Side Side Steps (Each Direction)

10 Light Russian KB Swings

10 Barbell High Pulls

30sec Front Plank

30sec Side Plank (Left & Right)

Metcon

Metcon (Time)

2 Rounds For Time:

2 Rope Climbs

200m Run

40 KBS (53/35#)

400m Run

60 SDHP (75/55#)

600m Run
*35/26/18#, 65/55/45#*

**30min TIME CAP**