WOD 072122

21
Jul

WOD 072122

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200m Run

8L/8R Banded Side Steps

10 Banded Air Squats

10 Banded Glute Bridges

5 Inchworms w/Push-Up

5L/5R Plank Shoulder Taps

Strength

Bent Over Row (4×10)

*Work Up to a Heavy Set of 10 — With a Barbell*

**Superset With Plank Hold!!**

Plank Holds (4x60sec)

Metcon

Metcon (No Measure)

15min EMOM:

Min 1 — 10/7 Cal Assault Bike OR 11/8 Cal C2 Bike

Min 2 — 3-5 Strict Pull-Ups/5-8 Kipping Pull-Ups/8-12 Ring Rows

Min 3 — 12-15 Slamballs (30/20#)
*Scale Pull-Ups as Needed*