WOD 060922

9
Jun

WOD 060922

Crescent City Crossfit – CrossFit

Warm-up

400m Run/500m Row/1000m Bike

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Overhead Squats

10 PVC Toe Touch to Overhead Reach

10 No Push Up Burpees

10/10 Spiderman Lunge with Thoracic Rotation

10 Scap Push Up to Down Dog

10/10 Squat Hold with Thoracic Rotation

Grab a DB and warm up for Single Arm Thruster

Metcon

Metcon (Time)

8 Rounds For Time:

12 Single Arm DB Thrusters (50/35#)

15 Sit-Ups
*20min TIME CAP*

**Scale Weight on DB as Needed**

Accessory

Metcon (No Measure)

COOL DOWN!!

2000m Row OR

2000m Ski OR

1 Mile Run OR

4000m C2 OR

2.5mi Assault Bike