WOD 070622

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**