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