CrossFit Crescent – CrossFit

 

Strength

Hanging L-sit Hold (4 x 30 sec hold x 60 sec rest)

Fitness WoD

Metcon (Time)

5 Rounds for Time

5 Ring Dips

10 Clapping Push-ups

15 Box Jumps 24″ / 20″

20 Wall Balls 20# / 14#

Sport WoD

Metcon (Time)

For Time

50 Double Unders

40 Sit-ups

30 Wall Balls 20# / 14#

20 Clapping Push-ups

10 HSPU

20 Clapping Push-ups

30 Wall Balls 20# / 14#

40 Sit-ups

50 Double Unders

with

Every 2 Minutes 5 Pull-ups