WOD 041822

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250m Row

10 Banded Air Squats

10 Banded Glute Bridges

10 Down Dog to Up Dog

10 Deep Squat With Thoracic Rotation

10 Up and Overs

Weightlifting

Back Squat (6×2)

*20min TIME CAP*

**Suggested %’s = 65, 75, 80, 85, 90, 95**

**REST in Between Sets**

Metcon

Metcon (Time)

6 Rounds for Time:

100m Run

40 Double Unders
*10min TIME CAP*

**RX+ Vested**

**40 DUBs = 80 Singles**