Tue20160301

CrossFit Crescent – CrossFit   Warm-up Group Medball Pass Game WOD Metcon (Time) 400m Medball Run 5 Rounds 5 Pull-ups 10 Push-ups 15 Medball Slams 400m Medball Run At 10 min everyone goes out for the run. Active Recovery 1000m Row OR 800m Jog Slow pace...

Mon20160229

CrossFit Crescent – CrossFit   Warm-up 3min Row, Run, Jump Crab Walk across 3 Rounds 10 Overhead Lunges 10 Scapula Push-ups Skills & Drills Split Jerk Foot Work Drills Weightlifting Clean and Jerk (25) Coach led Clean and Split Jerk for quality. Metcon...

Sun20160228

CrossFit Crescent – CrossFit   Warm-up 3min Run, Row, Jump 2 Rounds: 10 Hip Bridges 5 Burpees 2 Wall Walks Instep Stretch with hip circles followed by pigeon pose (60 sec each) Squat Therapy to – Bring Sally up Strength Deload Week Back Squat (5 x 5)...

Thur20160225

CrossFit Crescent – CrossFit   Warm-up 3 min. Run/Row/jump 3 Rounds 10 Air Squats 10 Hip Bridges 10 Lat Pull Down (band) Strength Make Up Day. Gymnastics Toes to Bar: Strong shoulders on hang. Kip practice. progression from KTE to T2B. WOD Metcon (AMRAP...

Wed20160224

CrossFit Crescent – CrossFit   Warm-up 3 Min. Run/Row/Jump 2 Rounds: 10 Deadlifts with empty bar 5 Burpees 2 Wall Walk Full soldier walk across gym Full lunge across gym Strength Sumo Deadlift (5 x 5) – Perform 3-5 warm up sets – Every 2 min...