WOD092722

27
Sep

WOD092722

Crescent City Crossfit – CrossFit

Warm-up

*Grab 25#, 15#, or 10# Plate

1 RD:

500 Meter Row

30 Sec Hang on Pull Up Bar

10 Scap Pull Ups

2 RDs:

-10 Squats Heel Elevated on Plate (Hold Elbows in Front Rack Position)

-10/10 Thoracic Rotations in Squat (heels on plate)

-10 Plate Ground to Overhead

-5/5 Lunge with Twist (Holding Plate)

-5/5 Single Leg Bridges (Holding Plate Overhead)

Weightlifting

Front Squat (4×6)

*20min TIME CAP*

**Suggested % = 60, 65, 70, 75%**

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Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP:

6 Pull-Ups

12 Box Jump Overs (24/20)
*Scale Pull-Ups to Banded Pull-Ups, Jumping Pull-Ups, OR Ring Rows*

**Scale Box Height as Needed**

CORE

Metcon (No Measure)

OPTIONAL CORE

3 Sets:

30sec Front Plank Into 30sec L Side Plank Into 30sec R Side Plank

–Rest 1min in Between Sets–