6
Apr
WOD 040622
Crescent City Crossfit – CrossFit
Warm-up
500 Meter Row
50 FT High Knees
50 FT Butt Kicks
50 FT Straight Leg Kicks
50 FT Cossacks
50 FT Hamstring Scoops
50 FT Walking Quad Stretch
THEN
1 Min Couch Stretch each side
1 Min Squat Hold (use rig if needed)
10 Up and Overs With 1sec Hold
10 Scorpions With 1sec Hold
Weightlifting
Back Squat (3×4)
*TEMPO!! 2 Seconds Down, 2 Seconds At The Bottom*
**15min TIME CAP**
**Rest 1-2min in Between Sets**
**Perform Sets At 65-70% of 1RM**
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
100m Run
10 Devil’s Press (35/25#)
150m/100m Row