12
May
WOD 051222
Crescent City Crossfit – CrossFit
Warm-up
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
Strength
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
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**