Mon20160208

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run/Row/Jump Rope 3 min

Burped Broad Jumps over and back (full squat)

2 Rounds:

10 Scap Pull-ups

10 T Push-ups

1min Overhead stretch on box

Strength

Metcon (Weight)

10 min EMOM Ping Pong

Ping: 5 Strict Press @ 87.5%

Pong: 5 Pendlay Rows
Attempt to use same weight for both movements.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

2 KB Taters 53/35

2 Pull Ups

15 DU

4 KB Taters

4 Pull Ups

15 DU

6 KB etc etc…
Scale: DU with 6 Knee Tucks

and Pull-ups with Ring Rows

Cash-Out

100 KB Russian Twists (upstairs)

(Try to keep feet off ground)

Mobility

Iron Cross with band,

3 postions for leg

-Up and back

-To the inside

-To the outside

hold each position for 1 min

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