WOD 041522

15
Apr

WOD 041522

Crescent City Crossfit – CrossFit

Warm-up

1000m C2/.6 Assault Bike

With Empty Bar:

15 Good Mornings

15 Back Squats

15 Straight Leg Deadlifts

15 Bent Over Rows

Into:

60sec Prayer Stretch on Bench

60sec Childs Pose

30secL/30secR Figure 4 Stretch

Weightlifting

Back Squat (5×4)

*20min TIME CAP*

**Suggested %’s = 75, 77.5, 80, 82.5, 85**

**REST in Between Sets**

Metcon

Metcon (Time)

For Time:

15-12-9-6-3

Handstand Push Ups

Power Clean (185#/125#)

*12 Min Time Cap — Get As Far As You Can!!*
*Scale Handstand Push ups to Seated DB Press*

*No More than 2 Ab Mats for HSPU scale*

*Suggested weight = 155#/105#, 135/95#, 115/75#, 95/65#*