WOD 032522

25
Mar

WOD 032522

Crescent City Crossfit – CrossFit

Warm-up

400 Meter Run

2 Rounds:

20 Mountain Climbers

10 Push ups to Down Dog

5/5 Spiderman Hold with thoracic rotation

1 Round:

30 sec Bottom of Squat hold (can hold onto rig if needed)

30 Sec ea side of Standing Quad Stretch (hold onto rig)

Weightlifting

Back Squat (6×2)

*15min TIME CAP*

**Suggested % = 65, 65, 75, 75, 80, 80**

**Rest 1-2min in Between Sets**

Metcon

Metcon (Time)

For Time:

80 Sit-Ups

60 Russian KB Swings (70/53#)

40 Calories on ANY Machine

20 Burpees Over KB
*15min TIME CAP*

**Scale Weight on KB as Needed**