WOD 090822

8
Sep

WOD 090822

Crescent City Crossfit – CrossFit

Warm-up

400 M Run or 500 M Ski

1 set of Banded Pressing Warm Up (red or blue band)

30 sec EA side Paloff Hold

10 Band Press (High)

10 Band Press (Chest level)

10 Band Press (Towards Floor)

10 Banded Tricep Extension

10 Lat Press Down

1 set W/ Empty Bar

8 Good Mornings

8 Back Squats 3 Sec Pause

8 RDL’s

8 Deadlifts

()

Weightlifting

Bench Press (2×3, 3×2)

*15min TIME CAP*

**Suggested % = 65, 70, 75, 80, 85%**

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

12 Deadlifts (225/155#)

200m Run
*Scale Weight on Bar as Needed*

Accessory

Mobility I (No Measure)

OPTIONAL MOBILITY WORK! (Perform on your own after class)

1-2 Rounds:

1 Min Couch Stretch Ea Side

1 Min Figure 4 Stretch at Wall Ea Side

1 Min Banded Lat Stretch ea side (green band)

1 Min Banded Tricep Stretch ea side (green band)