21
Feb
WOD 022122
Crescent City Crossfit – CrossFit
Warm-up
400m Run
2 Rounds:
10 PVC Pass Throughs
10 PVC All Around the Worlds
10 PVC Good Mornings
10 PVC Back Squats
With Empty Bar:
10 Deadlifts (2sec Pause @the Knee)
10 Strict Press
10 Push Jerk (2sec Pause @Bottom of Dip Position)
Warm Up with Weight for Deadlift AND S2OH
Metcon
Metcon (Time)
5 Rounds For Time:
12 Deadlifts (135/95#)
9 Pull-Ups
6 Shoulder to Overhead (135/95#)
*15min TIME CAP*
**Scale Weight on Bar as Needed**
**Scale Pull-Ups to 18 Ring Rows**
CORE
Metcon (No Measure)
6min AMRAP:
10 Plank KB/DB Pull Throughs (5L/5R)
20sec Hollow Hold