WOD 042122

21
Apr

WOD 042122

Crescent City Crossfit – CrossFit

Warm-up

500m Ski or 500m Row

With a Band Complete 2 Rounds:

10 Banded Pass Throughs

5L/5R Banded Around the Worlds

10 Banded Strict Press

With Band on the Rig:

30sec EACH SIDE Lat Stretch (Step Back From Rig, Get Into Deep Squat if Necessary)

30sec EACH SIDE Posterior Shoulder Stretch (Turn Body so That Arm Goes Across the Front of the Chest)

30sec EACH SIDE Rotator Cuff Stretch (Put Arm Behind the Body With Knuckles Touching Your Back)

Metcon

Metcon (No Measure)

28MIN EMOM:

Min1 — 10/8 Calorie Ski

Min2 — 12 Goblet Lunges (53/35#)

Min3 — 5-8 STRICT Pull-Ups

Min4 — 12 Kettlebell Swings (53/35#)
*Scale Weight on KB as Needed*

**Scale Pull-Ups With Band OR Ring Rows**