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*