WOD 042522 – Crescent City CrossFit

WOD 042522

Crescent City Crossfit – CrossFit

Warm-up

500m Row OR .6 Assault Bike

10 PVC Passthroughs

5L/5R PVC Around the Worlds

10 PVC Good Mornings

10 PVC Toe Touch to Overhead Press

5L/5R Deep Squat w/Thoracic Rotation

5L/5R Samson Stretches in Place

5 Down Dog to Up Dog

With Empty Bar:

6 Strict Press

6 Push Press WITH 2sec Hold at Bottom of Dip

6 Push Jerk (RE-DIP!!!!) WITH 2sec Hold at Bottom of the Catch

Start Warming Up To Workout Weight

Metcon

Metcon (Time)

5 Rounds For Time:

400m Run

15 Shoulder to Overhead (135/95#)

10 Burpees Over Bar
*30min TIME CAP*

**Scale Suggestions = 125/85, 115/75, 95/65, 75/55**

**Scale Run to 500m Row OR 1000/800m C2**