WOD 012822

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