Mon20160229

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3min Row, Run, Jump

Crab Walk across

3 Rounds

10 Overhead Lunges

10 Scapula Push-ups

Skills & Drills

Split Jerk Foot Work Drills

Weightlifting

Clean and Jerk (25)

Coach led Clean and Split Jerk for quality.

Metcon (AMRAP – Reps)

10min EMOM

Ping: 3 Clean @ 75%

Pong: 30sec ME Rowf for cal/Burpes
Score: total reps for calories and or burpees

Mobility

– Yoga Flow (together):

Downward Dog

Upward Dog

Child Pose

– Banded shoulder and hip distractions.

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