WOD 042523

Crescent City Crossfit – CrossFit

Warm Up

2 Rounds:

1min on ANY Machine

8L/8R Banded Side Steps

8 Banded Air Squats

8 Banded Glute Bridges

Mobility on Box:

30sec Each Side Pigeon Stretch

30sec Each Side Hamstring Stretch

45sec Lat Stretch on Box

With Empty Bar:

6 Bent Over Rows

6 RDL’s

6 SLOW Deadlifts

Weightlifting

20min TIME CAP

Deadlift (6×1)

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Find a 1 Rep Max or 1 Rep Heavy

Metcon

12min TIME CAP

Pull-Up Warm Up

8 Scap Pull-Ups

6 Kip Swings

4 Strict Pull-Ups/Ring Rows

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Pull Ups

Box Jumps

RX: 24in/20in

RX+: CTB, 30in/24in
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SCALING OPTIONS:

Banded Strict Pull Ups or Ring Rows

Scale Box Jumps to Step Ups