WOD 011122

11
Jan

WOD 011122

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6 Assault Bike

–Roll Out–

Calves

Hamstrings

Back

2 Rounds:

10L/10R Banded Side Steps

10 Banded Air Squats

10 Plank to Down Dog

10 Up and Overs

Warm Up Front Squat With Empty Barbell

Weightlifting

Front Squat (4 Rep Max)

*20min TIME CAP**

**Rest 2-3min in Between Sets**

**Use Previous Maxes as Guide**

Metcon

Metcon (Time)

6 Rounds For Time:

10 Deadlifts (205/155#)

5 Bar Facing Burpees
*10min TIME CAP**

**Scale Weight on Bar as Needed**