WOD 030922

9
Mar

WOD 030922

Crescent City Crossfit – CrossFit

Warm-up

500m Ski/500m Row

With Two Light DBs:

2 ROUNDS OF

8 A’s, T’s, Y’s

10 Strict Press

10 Bent Over Rows

10 Shrugs

INTO:

60sec Child’s Pose

6L/6R Scorpions w/2sec Pause

60sec Pigeon Stretch (Each Side)

Weightlifting

Push Press (2 Rep Max)

*20min TIME CAP*

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

**Use Previous Maxes as Guide**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

6 Shoulder to Overhead (115/75#)

10 Back Squats (115/75#)
*Scale Weight on the Bar as Needed*