WOD 041222

12
Apr

WOD 041222

Crescent City Crossfit – CrossFit

Warm-up

0.6 Miles on Assault Bike or 1000 M on C2B

2 Rounds:

10/10 Side Steps with Band

10 Banded Air Squats

10 Banded Glute Bridges

1 Round:

20 SLOW Plank Shoulder Taps

10/10 Squat Hold with Thoracic Rotation

10 Negative Push Ups

Weightlifting

Back Squat (6×2)

*20min TIME CAP*

**Suggested %’s = 55, 65, 75, 85, 85, 90**

**REST in Between Sets!**

Metcon

Metcon (Time)

6 Rounds For Time:

200m Run

15 Push-Ups

20 Walking Lunges
*RX+ = Vested*