6
Oct
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**