WOD 032322

23
Mar

WOD 032322

Crescent City Crossfit – CrossFit

Warm-up

500m Row

–Roll Out–

Hamstrings

Quads

50FT High Knees

50FT Butt Kicks

50FT Lunges w/Twist

50FT Walking Airplanes

60sec Each Side Couch Stretch

60sec Child’s Pose

60sec Each Side Laying Hip Flexor Stretch

Weightlifting

Back Squat (3×5)

*TEMPO!! — 2 SECONDS GOING DOWN, 2 SECOND HOLD AT THE BOTTOM*

**Perform Tempo Squats @60% of 1RM**

**15min TIME CAP**

Metcon

Metcon (Time)

3-6-9-12-9-6-3

Toes To Bar

Double DB Thruster (35/25#)
*10min TIME CAP*

**Scale Weight on DBs as Needed**

**Scale TTB with Hanging Knee Raises**

Accessory

Metcon (No Measure)

6 sets:

30 Second Superman Hold

30 Second Rest