WOD 070722

7
Jul

WOD 070722

Crescent City Crossfit – CrossFit

Warm-up

200m Run

50FT Hamstring Scoops

50FT Bear Crawl

50FT Cossacks

200m Run

50FT Walking Arm Circles

50FT Walking Quad Stretch

50FT Samson Stretches

STRETCH!!

30sec Each Side Pigeon Stretch

30sec Each Side Seated Hamstring Stretch

60sec Child’s Pose

30sec Each Side Bottom of Scorpion Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

12/10 Calorie Bike

6 Pull-Ups

12 Wallballs (20/14)
*RX+ = CHEST TO BAR PULLUPS AND 30/20# WB*

Accessory

Single Leg RDL (4×8 (Each Leg))


*Choose Moderate Weight*

**Use Rig for Balance if Necessary**

**SUPERSET WITH SIDE PLANK**

Side Plank Holds (4x30sec (Each Side))