WOD100721

7
Oct

WOD100721

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6mi Assault Bike

2 Rounds:

10 Big Slow Arm Circles (Forward & Backward)

10 Arm Swing Hugs

50FT Knee Hugs

10 Plank To Toe Touch

10 Barbell Presses

10 Alternating Single Leg Deadlifts

30sec Hollow Hold Into 30sec Superman Hold

50FT Broad Jumps

Weightlifting

Strict Press (10 Rep Max)

*Rest 2-3min Between Heavy Sets*

**20min Running Clock**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8min:

6 Handstand Push-Ups

10 Box Jumps (24/20)
*Ab Mats (No More Then 2!), 2 Wall Walks, or 10 Hand Release Push-Ups*