WOD 042622

Crescent City Crossfit – CrossFit

Warm-up

250m Row

10 Banded Air Squats

10 Banded Glute Bridges

10 Up and Overs

10 Plank To Opposite Toe Touch (10 Each Side)

250m Row

10 Banded Air Squats

10 Banded Glute Bridges

10 Scorpions

10 Hollow Rocks

Weightlifting

Back Squat (6×3)

*DELOAD WEEK*

*20min TIME CAP*

**Work on GOOD FORM**

**Suggested % = 60-70% of 1RM**

Skill

Metcon (No Measure)

–Warm-Up Shoulders (Scap Pulls, Arch/Hollow, Strict Pull-Ups)

–Go Over Pull-Up Progressions/Scales

–Beat Swing Drill For Kipping

Metcon

Metcon (Time)

3 Rounds For Time:

15 Pull-Ups

15 Box Jump Overs

–Rest 1min in Between Rounds–

*IF YOU ARE EFFICIENT AT THESE MOVEMENTS ADD 1 EXTRA ROUND FOR RX+*
*Score is TOTAL TIME WITH REST*

**Scale Pull-Ups to Ring Rows/Banded Pull-Ups/Low Bar Pull-Ups**

**Scale Jump Overs to Step Overs**