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Sat201601230

CrossFit Crescent – CrossFit   Partner WoD Metcon (AMRAP – Reps) EMOM AMRAP – 20 min 3 UB Power Snatches 6 Overhead Plate Lunges 25/45

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Thur20160128

CrossFit Crescent – CrossFit   Warm-up 500m light row/ 3min jump rope. Calves and shins smash with lax ball for 90sec each side. 2 Rounds:

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Wed20160127

CrossFit Crescent – CrossFit   Warm-up Inch Worm (with push ups) 3 Rounds with Bar: 10 Floor Press 10 Good Morning 10 Lying Hip Extension

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Tues2016

CrossFit Crescent – CrossFit   Warm-up 10 Burpee Broad Jumps 2 Rounds: 10 OHS 10 Tall snatches 10 Pass through Finish with T-spine extensions on

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Mon20160125

CrossFit Crescent – CrossFit   Warm-up Bear Crawl Frog Hop 3 Rounds: 10 Banded pull apart, 10 Band pull and press behind the neck, 20

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Sun20160124

CrossFit Crescent – CrossFit   Warm-up – Chicken arm shoulder distraction (1 min each side) – T-spine roll out (1 min) – 20 Goblet squats.

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Sat20160123

CrossFit Crescent – CrossFit   Team WoD Metcon (AMRAP – Reps) 4 teams, 5 stations, 4 minutes at each stations for max reps followed by

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Thur20160121

CrossFit Crescent – CrossFit   Warm-up Skip rope or run for 5 minutes. 3 Rounds: 10 Arm Windmills per Arm, 10 Scapula Pull-ups, 10 Mountain

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Wed20160120

CrossFit Crescent – CrossFit   Warm-up Row 750m 10 banded pass throughs 10 bent over torso twists iron crosses and scorpions spend 7 minutes setting

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Tue20160119

CrossFit Crescent – CrossFit   Warm-up Instep stretch complex: 1. elbow to floor 2. twist right stretch upward 3. twist left stretch upward Weightlifting Metcon

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