WOD 090622

6
Sep

WOD 090622

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

10 Cal Row

20 Glute Bridges

20 Scorpions (10 ea)

15 Dips off Bench or Box

2 Wall Walks or 4 Inchworms with Push Up

Weightlifting

Bench Press (4×6)

*15min TIME CAP*

**Suggested % = 65-70%**

Metcon

Metcon (Time)

4 Rounds For Time:

21/15 Calorie Row

15 Sit-Ups

9 Slamballs (30/20#)
*10min TIME CAP*

CORE

Metcon (No Measure)

OPTIONAL CORE:

4 Rounds

30 Weighted Flutter Kicks

30 Weighted Russian Twists

–Rest as Needed–