WOD 050222

2
May

WOD 050222

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row or 500 Meter C2 Bike

50 FT High Knees

50 FT Butt Kicks

50 FT Hamstring Scoops

50 FT Walking Leg Kicks

10/10 Spiderman Lunge with Thoracic Rotation

10 Scap Push Ups

10 SLOW Shoulder Taps 5 sec holds

Accessory

Super Set the following exercises

*12 Min Time Cap*

Single arm Dumbbell Row (4×8 )

*each side*

Moderately Heavy Weight
*Use bench*

Single Arm Overhead Carry (4×100 FT ea side )

*Can use KB or DB

*Rig to Rig = 50 FT*

*Choose Moderately Heavy weight*

Metcon

Choose Your Own Adventure! (7 Rounds for time)

1×800 M Run (1000 M Row/1600 M C2)

Rest 2 Minutes

2×400 M Run (500 M Row/800 M C2)

Rest 2 Minutes Between Runs

4×200 M Run (250 M Row/400 M C2)

Rest 1 Minute Between Runs
*Chose Running or Machine and Stick with that throughout*

*Rx + = vest*

*Score is working time only*