29
Mar
WOD 032922
Crescent City Crossfit – CrossFit
Warm-up
400 Meter Run OR 500 Meter Row OR 500 M Ski
10/10 Spiderman with Thoracic Rotation
10 Sumo Stance Inchworms (No Push up)
10 Push Ups to Opposite Toe Touch
10 Scorpions
10 Up and Overs
1 Min Couch Stretch Each Side
1 Min Hamstring Stretch Each Side (On Rig)
Metcon
Metcon (Time)
For Time:
20/15 Cal Assault Bike
20 Plate Ground to Overhead (35/25#)
20 Walking Lunges
40/30 Cal Assault Bike
40 Plate Ground to Overhead (35/25#)
40 Walking Lunges
20/15 Cal Assault Bike
20 Plate Ground to Overhead (35/25#)
20 Walking Lunges
Cash Out:
20 Burpees
*30 min TIME CAP*
*Scale Weight of Plate as Needed*
**C2 Cals = 25/20, 50/40, 25/20**
Accessory
Warm-up (No Measure)
4 Sets:
5-8 Pull-Ups With 2sec Negative
10L/10R DB Bent Over Rows
*Use Box/Band for Pull-Ups OR Negative Ring Rows*