WOD 033022

30
Mar

WOD 033022

Crescent City Crossfit – CrossFit

Warm-up

200 Meter Run

10/10 Banded Side Steps

10 Banded Glute Bridges

5/5 Single Leg Glute Bridges (No Band)

10 Scorpions

200 Meter Run

10 Barbell Good Mornings

10 Barbell Squats

10 Barbell Straight Leg Deadlifts

10 Barbell Bent Over Rows

1 Min Pigeon Stretch Each Side

1 Min Figure 4 Stretch Each Side

Weightlifting

Back Squat (6×2)

*20min TIME CAP*

**Suggested %’s = 55%, 60%, 70%, 75%, 85%, 85%**

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

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:

150m/100m Row

5 Deadlifts (225/155#)
*Scale Weight on the Bar as Needed*