WOD 072922

29
Jul

WOD 072922

Crescent City Crossfit – CrossFit

Warm-up

500 M Row/500 M Ski/OR 1000 M C2B

2 Rounds:

10 Press Up to Childs Pose

10 Bird Dogs

10 Side Plank Windmills

10 Single Leg Glute Bridges (ea side)

10 Scorpions

10 Up/Overs

W/ Empty Bar:

6 Barbell Good Mornings

6 Bent Over Rows

6 Deadlifts

Weightlifting

Deadlift (6×2)

*DEFICIT DEADLIFT — Stand on 45# Plate*

**Suggested %’s = 60, 65, 65, 70, 70, 75%**

Metcon

Metcon (Weight)

12 Min EMOM:

Min 1: 10/7 Cal AB or 12/9 Cal C2 Bike

Min 2: 12- 15 Box Jumps 24″/20″

Min 3: 16-20 Farmer’s Carry Lunge 50#/35#