WOD 011422

14
Jan

WOD 011422

Crescent City Crossfit – CrossFit

Warm-up

500m Ski/1000m C2/500m Row

15 Banded Behind the Neck Pull Aparts

15 Banded Pass Throughs

10 Shouler Taps

15 Banded Front Pull Aparts

8L/8R Banded Around the Worlds

10 Inchworms w/Reach Outs

With Empty Bar:

10 Good Mornings

10 Strict Press

10 Straight Leg Deadlifts

10 High Pulls

Weightlifting

Bench Press (4 Rep Max)

*15min TIME CAP*

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

**Use Other Maxes as Guide**

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

6 Push-Ups

8 Sumo Deadlift High Pulls (95/65#)

CORE

Metcon (No Measure)

3 Rounds:

15 Leg Lifts Over DB

10 Shoulder Taps

15 Sit-Ups