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*