WOD 090722

7
Sep

WOD 090722

Crescent City Crossfit – CrossFit

Warm-up

*Grab 25#/15# Plate

3 Min Assault or C2 Bike (Increase Pace Each Minute)

1 Round:

10/10 Heels Elevated Squat Hold with T Spine Rotations

5/5 Heels Elevated T Spine Rotation (twist to look over shoulder)

8/8 Front Foot Elevated Split Squats

8/8 Plate Elevated Cossack Squats

8 Plate Squats (Slow Lower, Hold 5 Sec at Bottom)

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Metcon

Metcon (Weight)

10min EMOM:

Min1: 8-10 Thrusters (95/65#)

Min2: 40-50 Double Unders

–Rest 5min–

15min EMOM:

Min1: 10-12 Wallballs (20/14#)

Min2: 14-16 Step Overs (24/20)

Min3: 8-10 Toes to Bar
*2:1 Double to Singles*

**Scale Weight on Thruster as Needed**

**Scale TTB to Hanging Knee Raises**

**RX = Max Reps Every Minute + RX Weight*