WOD 051222


WOD 051222

Crescent City Crossfit – CrossFit


10/8 Calorie Ski or Bike

10 Banded Front Pull Aparts

10 Banded Front Raises

5L/5R Spiderman Thoracic Rotations

5 A’s, Y’s, T’s (SLOW)

10/8 Calorie Ski or Bike

10 Banded Overhead Squats

5L/5R Banded Around the Worlds

10 Forward Arm Circles

5 A’s, Y’s, T’s (SLOW)

Set Up For Push-Up Scale If Needed


Push-Ups (4×6)

Negative Push-Ups — 3sec Down From the Top of the Push-Up
*10min TIME CAP*

Push-ups (4 Sets Max Reps)

*Scale Push-Ups as Needed*

**10min TIME CAP**


Metcon (Weight)

15min EMOM:

Min 1 — 10 Toes to Bar

Min 2 — 100m Run

Min 3 — 12 Single Arm DB Thrusters (50/35#)
*Scale DB as Needed*

**Toes to Bar = Hanging Knee Raises, Laying Leg Raises**

**Score is Weight on the DB**

**RX+ is ALL Rounds as Written**