4
Mar
WOD 030422
Crescent City Crossfit – CrossFit
Warm-up
500m Row
10 Cat Cow (Nice and Slow!)
10 Down Dog to Up Dog
8L/8R Spiderman Thoracic Rotation
5 Narrow Squats, 5 Normal Squats, 5 Wide Squats with Light DB
8L/8R Single Leg Glute Bridges with Light DB
8L/8R Single Leg RDL with Light DB
10 Bird Dogs
10 Hip Airplanes
10 Up and Overs
With Empty Bar:
8 Good Mornings
8 Straight Leg Deadlifts
8 Bent Over Rows
Warm Up for Deadlift!!!!!
Metcon
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
Accessory
Metcon (No Measure)
Optional:
4 Rounds (Not For Time):
10 Cal Bike
30 sec Side Plank R
30 sec Side Plank L