WOD 061022

10
Jun

WOD 061022

Crescent City Crossfit – CrossFit

Warm-up

200m Run/250m Row

10 Banded Pass Throughs

10 Banded Strict Press

10 Scap Push-Ups

5L/5R Spiderman Position Thoracic Rotation

200m Run/250m Row

5L/5R Banded Around the Worlds

10 Banded Front Pull Aparts

10 Down Dog to Up Dog

5L/5L Up and Overs

Weightlifting

Push Press (6×2)

*20min TIME CAP*

**Suggested %’s = 80, 85, 85, 90, 95, 95**

HEAVY WEEK!!

Metcon

Metcon (Weight)

15min EMOM:

Min1: 100m Run

Min2: 12-15 Wallballs (20/14#)

Min3: 8-10 Pull-Ups
*100m Run = 200m Bike/150m Row*

**Scale Weight of WB as Needed**

**Scale Pull-Ups to Banded/Jumping Pull-Ups OR 12 Ring Rows**

**RX IS 15 WBS AT RX WEIGHT AND 10 PULL-UPS**