Mon20160222

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3 min Row, Run, Jump

2 Rounds:

10 Lat Push-ups

10 Good Mornings

10 Ring Rows

Finish with shoulder distractions for 2 min.

Strength

Shoulder Press (5 x 5)

– Perform 2-4 warm up sets before starting the working sets.

– For 10 min every 2 min perform one set of 5 strict press at 90% of 1RM.

WOD

Metcon (Time)

5 Rounds

10 Deadlifts 135/95

10 Pendlay Rows

400m Run
Fitness Scale: 95/75

Mobility

– Roll out the front, side and back of shoulders with lax ball.

– Roll Out Hamstrings with lax ball sitting on a box.

Cash-Out

TABATA 1

Hollow Body Hold

TABATA 2

Superman Hold

Recent Posts

Leave a Comment