WOD 092122

21
Sep

WOD 092122

Crescent City Crossfit – CrossFit

Warm-up

*grab KB/DB and band before warm up and place by rig (choose weight lighter than workout weight)

2 rounds:

250 M Row or Ski

50 FT Right Arm Overhead Carry KB or DB

50 FT Left Arm Overhead Carry KB or DB

10 Good Mornings (Hold KB/DB at Chest)

10 Banded Pass Throughs

8/8 Banded Around the Worlds

Strength

Metcon (Weight)

4 Sets (Superset):

8L/8R Landmine Presses

15 Banded Lat Pulldowns
*12min TIME CAP*

**Increase Weight on Landmine Press Each Set**

()


Metcon

Metcon (3 Rounds for reps)

16min EMOM:

Min 1 — Max Calorie Ski

Min 2 — Max Rep Burpees

Min 3 — Max Rep KB Swings (53/35#)

Min 4 — Rest
*Score Total Reps for Each Movement (3 Movements = 3 Rounds)*

*RX+ = 70/53#*