WOD 030422

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