WOD 052322

23
May

WOD 052322

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

250m Row

10 Banded Pass Throughs

5L/5R Banded Around the Worlds

10 Banded Strict Press

10 Banded Front Raises

5 Inchworms w/Opposite Toe Touch

Into:

60sec Child’s Pose

30sec Each Side Pigeon Stretch

10 Up and Overs w/2sec Hold on Each Side

Weightlifting

Strict Press (6×2)

*Suggested %’s = 55, 65, 70, 80, 80, 80*

*20min TIME CAP*

Metcon

Metcon (AMRAP – Rounds and Reps)

4x 2min AMRAP:

8/6 Calorie Bike

8 Box Jumps

–Rest 1min in Between–
*PICK UP WHERE YOU LEFT OFF!!*

**Scale Box Jumps to Step Ups**

CORE

Metcon (No Measure)

4 Rounds NOT FOR TIME:

20 Flutter Kicks (25/15#)

20 Russian Twists (25/15#)
*Scale Weight of Plate as Needed OR Do Body Weight*