Mon20150907

 In WOD

CrossFit Crescent – CrossFit

 

Gymnastics

Pistol

Skill and progressions.

Pistols (3 x 10)

Super set with 10 hip extensions 95/65

Metcon

Metcon (Time)

5 Rounds

20sec Handstand Hold / 2mats Handstand Walk

10 Alternating one legged Burpee

15 Kipping Pull-Ups/ Kips

Cash-Out

30 Explosive hip transfers.

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