WOD 012822


WOD 012822

Crescent City Crossfit – CrossFit


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


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


Metcon (No Measure)

3 Rounds:

4-5 Negative Pull-Ups (3sec Lower)

8L/8R Single Arm DB Row