WOD 091922

19
Sep

WOD 091922

Crescent City Crossfit – CrossFit

Warm-up

*Grab Kettlebell (26-35#) (suggested weight for most athletes) *share if needed

1 Round:

1000 M C2Bike or 0.6 Miles Assault Bike

1 Round:

12 KB Suitcase Deadlifts (Left Side)

50 FT Suitcase Carry (Left Side)

12 Single Arm Russian KB Swings (Left Side)

10 Calf Raises (Slow)

12 KB Suitcase Deadlifts (Right Side)

50 FT Suitcase Carry (Right Side)

12 Single Arm Russian KB Swings (Right Side)

10 Squat Jumps

Metcon

Metcon (4 Rounds for reps)

4x4min AMRAPs:

6 Devil’s Press (35/25#)

30 Double Unders

100m Run

–Rest 2min in Between Rounds–
*100m Run = 1 Rep*

**Scale Weight on DB as Needed**

**2:1 Double to Singles**

**One Round = 37 Reps**

CORE

Metcon (No Measure)

4 Rounds:

10L/10R KB Side Bends

10L/10R Single Leg RDLs