WOD 012422

24
Jan

WOD 012422

Crescent City Crossfit – CrossFit

Warm-up

250m Row

10 Pass Throughs

10 Inchworms w/Push-Up

10 PVC Behind the Neck Presses

250m Row

10 PVC Around the Worlds

10 A’s Y’s T’s

10 PVC Toe Touch to Overhead Press

Push Press Mechanics With Empty Bar!!

Weightlifting

Push Press (4 Rep Max)

*20min TIME CAP*

**Use Previous Maxes as a Guide**

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

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

6 Pull-Ups

4 Alternating Pistols
*Scale Pistols as Needed OR 6 Air Squats*

**Pull-Ups = 12 Ring Rows**