WOD 092022

20
Sep

WOD 092022

Crescent City Crossfit – CrossFit

Warm-up

400 M Run or 500 M Ski or 500 M Row

2 set of Band Warm Up (red or blue band)

20 sec EA side Paloff Hold

8 Band Press (Chest Level)

8 Band Press (High)

8 Band Press (Towards Floor)

8 Banded Tricep Extension

8 Lat Press Down

()

Weightlifting

Bench Press (6×1)

*20min TIME CAP*

**Suggested % = 85, 90, 95, 100, 105, 110**

Metcon

Metcon (Time)

4 Rounds:

10 Deadlifts (185/135#)

15 Box Jumps
*9min TIME CAP*

**Scale Weight on Bar as Needed**