WOD 040722

7
Apr

WOD 040722

Crescent City Crossfit – CrossFit

Warm-up

2 Min on ANY Machine

10/10 Leg Swings Forward and Sideways (at rig)

10/10 Single Leg Glute Bridges

10/10 Scorpions

30 Sec Down Dog (Heels Down for Calf Stretch)

W/ Empty Barbell:

5 Good Mornings

5 Bent Over Rows

5 Straight Leg Deadlifts

5 Deadlifts with 3 sec pause at knee

CCC Tri-Sprint 2.0 (Time)

For Time:

2000m Row

30 Deadlifts (155/105#)

1.5 Mile Bike

20 Deadlifts (185/135#)

1 Mile Run

10 Deadlifts (225/155#)
*RX+ = 185/135, 225/155, 265/185*

*35min TIME CAP*

**Suggested Scales — 135/95, 125/85, 115/75, 95/65, 75/55**

Metcon