WOD 021522

15
Feb

WOD 021522

Crescent City Crossfit – CrossFit

Warm-up

500 Meter Row

10 Prone Press ups

10 Bird Dogs each side

10/10 Single Leg Glute Bridges

10 Scorpions

10 Up and Overs

10 Barbell Strict Press

10 Barbell Good Mornings

10 Barbell RDL’s

10 Barbell Bent Over Rows

Review Barbell Deadlift

Weightlifting

Deadlift (2 Rep Max)

*20min TIME CAP*

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

**Use Previous Maxes as Guide**

Metcon

Metcon (Time)

2 Rounds:

15 T2B

30 DU

Rest 30 sec

2 Rounds:

15 Pull-ups

30 DU

Rest 30 sec

2 Rounds:

15 C2B Pull-ups

30 DU

**12 Min Time Cap**
Scaling options:

**60 Singles**

**T2B scale to hanging straight leg raises or lying Toes 2 Rig**

**Banded Pull ups or Ring Rows**

**Scale reps as needed**