WOD 092822

28
Sep

WOD 092822

Crescent City Crossfit – CrossFit

Warm-up

*Grab Barbell Before the Warm Up

1 Round:

200 Meter Run

10 Jump Squats

10 Boot Strappers

10/10 Quadruped Thoracic Rotations

5/5 Scorpions

30 Sec Hollow Body Hold

30 Sec Arch Hold

200 Meter Run

10 BB Good Mornings

10 BB Strict Press

10 Snatch Grip Push Press

10 Snatch Grip RDL’s

w/ Coach:

5 Hang Snatch Pulls (from Power Position)

5 Hang Snatch High Pulls (From Power Position)

5 Hang Snatches (From Power Position)

5 Hang Snatches (From Low Hang Position)

Metcon

Metcon (Time)

40-30-20-10

Calorie Row

Hang Power Snatch (95/65#)

Sit-Ups
*Scale Weight on Bar as Needed*

*25min TIME CAP*

Mobility

*Optional, perform on your own after the workout to improve front rack mobility

2-3 Rounds:

1 min Banded Lat Stretch ea side

1 Min Wrist Stretch

1 Min Prayer Stretch on Bench