WOD 012022

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*