WOD 041922

19
Apr

WOD 041922

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

8 Cal Bike

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Around The Worlds (5 ea direction)

1 Round:

5/5 SL Glute Bridge w/ 5 sec hold

5/5 Bird Dogs w/ 5 sec hold

20 SLOW Shoulder Taps

Strength

Push-ups (4x 5-8)

Negative Push ups with 3 second lower

*Scale to Low Bar Push Ups if needed

Push-ups (Max Reps)

3 sets of max reps

Metcon

Irwin (Time)

For Time:

50/40 Calorie Bike or Row

50 Deadlifts

800m Run

RX: 225#/155#