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**