WOD 042022

20
Apr

WOD 042022

Crescent City Crossfit – CrossFit

Warm-up

250m Row OR 500m C2

50FT Cossacks

50FT Leg Kicks

50FT Samson Stretches

50FT Hamstring Scoops

250m Row OR 500m C2

50FT High Knees

50FT Inchworks w/2sec Up Dog Hold

50FT Walking Quad Stretch

50FT Walking Hip Cirlces

Weightlifting

Back Squat (4×3)

*TEMPO!! 2 Seconds Down, 2 Second Pause @Bottom*

**75% for ALL Sets**

**15min TIME CAP**

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

6 Hang Cleans (135/95#)

8 Burpee Over Bar