WOD 093022

30
Sep

WOD 093022

Crescent City Crossfit – CrossFit

Warm-up

500m Row/1000m Bike/.6 Assault Bike

10 PVC Pass Throughs

10 PVC Toe Touch to Overhead Press

10 PVC Overhead Squats

20 Calf Raises

10 Up Dog to Down Dog (Heels Down)

5L/5R Samson Lunges in Place

With Empty Bar:

8 Sumo Deadlifts

8 High Pulls (From Hip)

8 Sumo Deadlift High Pulls

Metcon

Metcon (3 Rounds for calories)

3 x 6min AMRAP:

400m Run

30 Sumo Deadlift High Pulls (75/55#)

Max Rep Calories on Bike

–Rest 3min–

*Scale Weight on Bar as Needed*

**Scale Run to 500m Row**

CORE

Metcon (No Measure)

4 Rounds For Quality:

100FT Suitcase Carry (50FT Each Arm)

30sec Hollow Hold

20 Flutter Kicks