070122

1
Jul

070122

Crescent City Crossfit – CrossFit

Warm-up

1000 M C2B/0.6 Miles AB/ OR 500 M Ski

2 Rounds:

10 Glute Bridges

10 Up and Overs

10/10 Side Plank Windmills

10 Up Dog to Down Dog

10 Scorpions

30 Sec Pigeon Pose Ea Side

Skill

Metcon (No Measure)

8 Min Alternating EMOM:

Min 1: 1-3 Wall Walks

Min 2: 30-45 Sec Wall Sit
*Scale Wall Walks to Inchworms from plate*

Metcon

Dead Pull (Time)

For Time:

21-15-9 Deadlifts (225#/155#)

400 Meter Run
*400 Meter Run is after each round of deadlifts

*Scale Weight on Deadlift as needed

*Scale Run Distance as needed