WOD100821

8
Oct

WOD100821

Crescent City Crossfit – CrossFit

Warm-up

500m Row

Roll Out Hamstrings and Upper Back (30sec Each Side)

–Into–

10 Pass Throughs

50FT Walking Quad Stretch

50 FT Lunge w/Twist

10 Barbell Clean Grip High Pulls

8 V-Ups

10 Kip Swings

10 Plank Shoulder Taps

30sec Handstand Hold

Metcon

Metcon (Time)

6 Rounds For Time:

7 Power Cleans (135/95#)

25FT Handstand Walk

8 TTB

25FT Broad Jump
*125/105/95/75/65#*

**Scale HS Walk to Bear Crawl**

***15min TIME CAP***

CORE

Metcon (No Measure)

6min EMOM:

Min 1 — 45sec Front Plank

Min 2 — 45sec Left Side Plank

Min 3 — 45sec Right Side Plank