WOD092922

29
Sep

WOD092922

Crescent City Crossfit – CrossFit

Warm-up

400m Run OR 1000m Bike

2 Rounds:

50FT Hamstring Scoops

50FT High Knees

50FT Walking Quad Stretch

50FT Cossacks

8 Banded Pass Throughs

8 Banded Strict Press

8 Banded Pull Aparts

6L/6R Banded All Around the Worlds

Weightlifting

Front Squat (5×3)

*20min TIME CAP*

**Pause 2 Seconds @the Bottom Of Every Rep**

**55-65% Across**

Metcon

Metcon (Time)

4 Rounds:

100m Run

15 Slamballs (30/20#)

20 Lunges w/Slamball

*10min TIME CAP*

**RX+ = Heavier Slamball**