WOD 022222

22
Feb

WOD 022222

Crescent City Crossfit – CrossFit

Warm-up

500m Row

–Roll Out–

Hamstrings

Back

2 Rounds:

10L/10R Banded Side Steps

10 Banded Air Squats

10 Banded Glute Bridges

5 Scap Push-Ups Into 5 Regular Push-Ups

Weightlifting

Front Squat (2 Rep Max)

*20min TIME CAP*

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

**Use Previous Maxes as Guide**

Metcon

Metcon (AMRAP – Reps)

10min AMRAP:

3, 6, 9, 12, 15……

Single Arm Alt DB Hang Snatches (53/35#)

DB Box Step-Ups (24/20)
*Scale Weight on DB as Needed*

**Non Weighted Step-Ups or Lower Box Height**