Mon20160328

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, Row, Jump for 3min

Bear Crawl across and back

30 PVC pass through

3 Rounds of

10 Jumping lunges

5 Muscle cleans + shoulder press (barbell)

5 Strict pull-ups or 10 ring rows

Finish with instep stretch with T-spine rotations for 60 sec each side

Metcon (Time)

5 Rounds

12 Box Jumps 24/20

9 Clean & Jerk 135/95

7 Chest To Bar Pull-ups
Scale:

– Clean & Jerk 115/75

– Banded Chest to bar pull-ups

Gymnastics

5 Attempt for ME L-sit (hanging, parallets or box)

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