20
Jan
WOD 012022
Crescent City Crossfit – CrossFit
Warm-up
500m Row
50Ft Banded Side Steps (Each Side)
15 Bandsd Air Squats
50FT Leg Kicks
50FT Cossacks
50FT Bear Crawl
50FT Frog Walks
With Empty Barbell:
10 Good Mornings
10 Straight Leg Deadlifts
10 Shrugs
10 High Pulls
10 Front Squats
Go Over Complex!
Weightlifting
Clean Complex (1 Rep Max)
1 Deadlift + 1 Power Clean + 1 Hang Squat Clean
*20min TIME CAP*
**Rest 2-3min in Between Heavy Sets**
Metcon
Metcon (Time)
5 Rounds For Time:
6 Deaslifts
6 Hang Squat Cleans (115/75)
*10 min TIME CAP*