WOD 020722

7
Feb

WOD 020722

Crescent City Crossfit – CrossFit

Warm-up

2 ROUNDS:

200m Run

10L/10R Banded Side Steps

10 Banded Air Squats

10 Banded Glute Bridges

Into 1 ROUND of:

10 Cossacks (1sec Pause on Each Side)

10 Straight Leg Toe Touches

10L/10R Alt Quad Stretch

10 Up and Overs

Weightlifting

Back Squat (2 Rep Max)

*20min TIME CAP*

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

**Use Previous Maxes as Guide**

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

10 DB Lunges (5L/5R)(50/35#)

6 DB Hang Snatches (50/35#)
*Scale Weight of the DB as Needed*

**Single DB For Lunges and Snatches**