WOD 040622

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