Mon20160215

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3min Run, Row, Rope Jump

2 Rounds of:

10 banded pass throughs

10 banded pull apart

10 banded good mornings

2 wall walks

Finish with side bend stretch

Strength

Metcon (10 Rounds for reps)

10min EMOM:

Ping: Max Effort Unbroken Strict Weighted Pull-ups

Pong: Max Effort Unbroken Strict Deficit HSPU
– banded pull ups if athlete has no pull ups yet.

– if athletes don’t have HSPU (pike pushups, legs on box).

Fitness WoD

Metcon (Time)

4 Rounds

200m Run (2 laps outside)

12 Push Press 75/55

8 SDHP

4 Jumping Candle Stick

Sport WoD

Metcon (Time)

4 Rounds

200m Run (2 laps outside)

12 Push Press 95/65

8 SDHP

4 Reversed Burpees

Finish with 1 rope climbs at the end of the rounds.

Mobility

Perform the following for about 40-90 sec each side:

– Foam roller for the lats, side roll

– Shoulders roll with lax ball against the wall, all sides; front, back, & sides.

Mobility

3 Round (super set)

10 Reverse biceps curls

15 Rear delt fly (bend over, torso parallel to floor)

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