6
Jul
WOD 070622
Crescent City Crossfit – CrossFit
Warm-up
400m Run/500m Row/1000m Bike
2 Rounds:
5 Down Dog to Up Dog
5L/5R Bird Dogs
5L/5R Side Plank Windmills
30sec Plank Hold
INTO
With Empty Bar:
8 Good Mornings
8 Back Squats
8 Bent Over Rows
8 RDLs
8 Tempo Deadlifts (3sec Down, 2sec Up)
Weightlifting
Deadlift (4×4)
*20min TIME CAP*
**Suggestsed %’s = 60, 65, 70, 75%**
**Rest in Between Sets — Does NOT Need to be Touch and Go**
Metcon
Metcon (3 Rounds for reps)
3 Rounds For Reps:
1min Max Cal Row
–Rest 30sec–
1min Max Devils Press (35/25#)
–Rest 30sec–
1min Max Sit-Ups
–Rest 30sec–
*Rest 1min in Between Full Rounds*
**Scale Weight on DB as Needed**