WOD 032922

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*