WOD 031522

15
Mar

WOD 031522

Crescent City Crossfit – CrossFit

Warm-up

400m Run

–Roll Out–

Hamstrings

Quads

2 Rounds With a LIGHT KB:

10 Goblet Squats

10 No Push Up Burpees

10 Goblet Lunges

10 Spiderman With Thoracic Rotation

10 Straight Leg KB Deadlifts

Weightlifting

Back Rack Lunge (2 Rep Max (2 EACH SIDE))

*20min TIME CAP*

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

**Use Previous Maxes as a Guideline**

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

20 Wallballs (20/14#)

15 Med Ball Sit-Ups
*Scale Weight of Med Ball as Needed*