WOD 082222

22
Aug

WOD 082222

Crescent City Crossfit – CrossFit

Warm-up

0.6 Miles AB or 500m Ski or 500m Row

10 Banded Pass Throughs

10 Banded Diagonals to Right

10 Banded Diagonals to Left

5/5 Banded Windmills

10 Quadruped Rotations (5 ea side)

10 Prone Swimmers

10 Plank to Down Dog

10 Push Ups

With Empty Bar:

6 Behind the Neck Strict Press

6 Bent Over Rows

6 Good Mornings

Weightlifting

Bench Press (4×8)

*Suggested % = 50, 55, 60, 65*

*15min TIME CAP*

Metcon

Metcon (Time)

4 Rounds:

200m Run

12 Box Jump Overs (24/20)

9 Shoulder to Overhead (95/65#)
*10min TIME CAP*’

**Scale Weight to Maintain Unbroken 9 Reps**

**200m Run = 400m Bike**

**Box Jump Overs = Step Overs**

Accessory

Farmer’s Carry (3x100m)