WOD 052522

25
May

WOD 052522

Crescent City Crossfit – CrossFit

Warm-up

1000 M C2B or 0.6 Miles AB

50 FT Walking Quad Stretch

50 FT Butt Kicks

50 FT High Knees

50 FT Straight Leg Kicks

50 FT Toe Walks

50 FT Spiderman Lunges

10 Scorpions

10 Up and Overs

5 Push Up to Dog Dog (heels down)

w/ Empty Bar:

10 Behind the neck elbow rotations

5 Behind the neck strict Press

5 Strict Press in Front Rack

5 Dips with 2 sec Pause

5 Push Press

Weightlifting

Push Press (4×4)

*TEMPO!!! — 3sec Down, 2sec Hold in Front Rack*

*70% Across*

**15min TIME CAP**

Metcon

Metcon (Time)

6 Rounds For Time:

10 Alternating DB Hang Snatches (50/35#)

10 DB Box Step Ups (24/20)

*Every 3:00 Starting at the 0:00 50 Double Unders*
*Scale Weight on the DB as Needed*

**50 DUBS = 75 Singles**