WOD 092222

22
Sep

WOD 092222

Crescent City Crossfit – CrossFit

Warm-up

2 Min Bike

10 PVC Pass Throughs

5/5 PVC Around The Worlds

10 PVC Toe Touch to Overhead Reach

10 Empty Bar Good Mornings, 3 sec Pause

10 Empty Bar Front Squats, 3 Sec Pause

10 Empty Bar Overhead Presses, 3 Sec Pause Overhead

10 Prone Swimmers

30 Sec Superman Hold

30 Sec Hollow Body Hold

30 Sec Active Hang from Pull Up Bar

Metcon

Metcon (Time)

40/30 Calorie Bike

30 Toes to Bar

30/20 Calorie Bike

40 Thrusters (95/65#)

30/20 Calorie Bike

30 Toes to Bar

40/30 Calorie Bike
*25min TIME CAP*

**Scale Weight on Bar as Needed**

**Scale TTB to Hanging Knee/Straight Leg Raises OR Laying Toes to Rig**

CORE

Metcon (No Measure)

3 Rounds NOT For Time:

20 Slamballs (30/20#)

20 Russian Twists (With Slamball)