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Sat20160312

CrossFit Crescent – CrossFit   Warm-up Julie Foucher suggested warm up: 1000m row (warm up pace) Shoulder and T-spine mobility (with lacrosse ball) 30 Dislocates

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Thur201601003

CrossFit Crescent – CrossFit   Warm-up Row 500m 2 Rounds of Down and back Bear Crawl 10 Pass Throughs 10 Good Mornings 2 Wall Walks

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Wed20160309

CrossFit Crescent – CrossFit   Warm-up Run 400m 3 Rounds 7 Chest to Bar Pullups 14 Walking Lunges 14 KBS Instep and Pigeon Stretch Strength

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Tues20160308

CrossFit Crescent – CrossFit   Warm-up Group Warm-up Run 400m doing High Knees, Back Kicks, Side Shuffles, Karoke, etc. Instep Stretch, Turn and Reach High,

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Mon20160307

CrossFit Crescent – CrossFit   Warm-up Practice Double Unders for 5 minutes 2 rounds -10 PVC OHS (palms up, carry PVC like a waiter) -10

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Sun20160306

CrossFit Crescent – CrossFit   Warm-up Row 500m or more 2 Rounds of: Banded Pull-Aparts Banded Pass Throughs Banded Good Mornings 2 mintues Instep &

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Sat20160305

CrossFit Crescent – CrossFit   Warm-up Julie Foucher Suggested Warm-Up – 1000m row (warm up pace) – Dynamic warm up across the turf (lunges, high

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Thur20160303

CrossFit Crescent – CrossFit   Warm-up Group “Pizza KnockDown” Game Couch stretch 3 Rounds 10 PVC pass throughs 10 Around the world 10 Overhead squats

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Wed20160302

CrossFit Crescent – CrossFit   Warm-up Double Unders Skill Double Under Practice 6min EMOM : 30 sec work / 30 sec rest for warm up

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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

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