WOD 090222

2
Sep

WOD 090222

Crescent City Crossfit – CrossFit

Warm-up

500m Ski/500m Row/400m Run

15 Banded Pass Throughs

10 Banded Around the Worlds

15 Banded Strict Press

15 Push-Ups

10 Inchworms w/Reach Out

10 Thoracic Rotations @Bottom of Squat

Weightlifting

Bench Press (2×4, 3×3)

*Suggested % = 2×[email protected]%, 3×[email protected]%*

**15min TIME CAP**

Metcon

Metcon (Time)

For Time:

40 Double DB Box Step Overs (35/25#) (24/20)

50 KB Swings (53/35#)

60 Sit-Ups
*10min TIME CAP*

*Scale Weight on DB/KB as Needed*

CORE

Metcon (No Measure)

OPTIONAL CORE:

4 Sets

30s Left and 30s Right Side Plank

–Rest 60s in Between–