CrossFit Crescent – CrossFit


10 Min EMOM Ping Pong

Evens: 5 Strict Chin Ups

Odds: 30 Second Plank Hold

Plank hold is on the hands (not elbows) with straight arms and thumbs touching (narrow width), hands together is even better.

Fitness WoD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Sport WoD

Fight Gone Terrible (3 Rounds for reps)

Three rounds of:

Thrusters (Reps), 75#

Jumping Lunges (Reps)

Squat Box Jumps, 24″ (Reps)

Toes-to-Bar (Reps)

Shoot Throughs on Parallettes (Reps)

1-minute rest

3 rounds For Reps
Shoot Throughs on Parallettes:

Mount the parallettes as if you are doing a push-up: this is the start position.

1 Rep is: From start position, do one push-up, shoot your legs through the parallettes to the others side. You should now be in a position to do a dip. Do one full dip. Shoot your legs back through to the other side back into the start position. This is one rep.

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