28
Jan
WOD 012822
Crescent City Crossfit – CrossFit
Warm-up
400m Run
30sec Banded Lat Stretch (Each Side on the Rig)
30sec Banded Tricep Stretch (Each Side on the Rig)
30sec Pigeon Stretch (Each Side)
30sec Couch Stretch (Each Side)
2 Rounds:
10 Air Squats
10 No Push Up Burpees
10 Split Jumps
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Accessory
Metcon (No Measure)
3 Rounds:
4-5 Negative Pull-Ups (3sec Lower)
8L/8R Single Arm DB Row