WOD 062022

20
Jun

WOD 062022

Crescent City Crossfit – CrossFit

Warm-up

500m Row Into

2 Rounds:

8L/8R Banded Side Steps

10 Banded Air Squats

10 Banded Glute Bridges

8L/8R Spiderman Lunge Thoracic Rotation

8 Inchworms w/Reach Outs

Metcon

Metcon (Time)

21-18-15-12-9

DB Box Step Ups (50/35#)

Burpees

200m Run
*18min TIME CAP*

**Scale Weight on DB as Needed**

Accessory

Metcon (No Measure)

12min EMOM:

Min 1 — 12 Leg Lifts Over DB

Min 2 — 30-45sec Handstand Hold OR Plank Hold

Min 3 — 30-45sec Weighted (Use DB) Wall Sit