WOD 032822

28
Mar

WOD 032822

Crescent City Crossfit – CrossFit

Warm-up

300 Meter Row

10/10 Single Arm Dumbbell Press (Light DB)

6/6 Single Arm Dumbbell Thruster (Light DB)

10/10 Single Leg Deadlift with DB

200 Meter Row

10 Squats Jumps

5/5 Split Jumps

5/5 Squat Hold w/ Thoracic Rotation

100 Meter Row

30 Sec Pigeon Stretch Each Side

30 Sec Down Dog Stretch (Heels Down for Calf Stretch)

Metcon

Metcon (3 Rounds for time)

Complete 3 Rounds Of:

2 Rounds:

12 SA DB Hang Snatches (70/50#)

10 Tall Box Jumps (30/24)

200m Run

–Rest 3min–
*Rest 3min AFTER 2 ROUNDS Are Completed — Repeat 3 Times*

**Scale Weight on DB as Needed — Should Be Challenging!**

**Scale Height on Box OR Do Step Ups**

**200m Run = 250m Row/400m Bike**

Accessory

Metcon (No Measure)

6 Minute AMRAP:

50 FT Ea Side Bottoms Up Kettlebell Carry (Overhead)

45-60 Sec Plank Hold