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**