WOD 020823

Crescent City Crossfit – CrossFit

Warm Up

500m Row/1000m Bike/.6 Assault Bike

14 PVC Pass Throughs

14 PVC Toe Touches to Overhead Press

14 PVC Around the Worlds

45sec PVC Lat Stretch

14 PVC Overhead Squats

14 PVC Good Mornings

14 PVC Cossacks

Workout Primer:

4 Wallballs

6/4 Calorie Row

4 Box Jumps or Step Ups

Metcon

Metcon (6 Rounds for time)

Every 3min for 18min:

14 Wallballs (20/14#)

14/10 Calorie Row

10 Box Jumps (24/20)

RX+ = Every 3min for 18mins:

18 Wallballs (20/14#)

18/12 Calorie Row

14 Box Jumps (24/20)
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Scale Number of Reps as Needed

RX/RX+ = Reps as Written

Goal is to Have 30/40sec of Rest Every Round

Score is Time EACH Round is Completed

CORE

Metcon (No Measure)

3 Rounds NOT FOR TIME:

30 Weighted Flutter Kicks

20 Leg Lifts Over DB

10 DB Plank Drags

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