Mon20160404

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets of:

– 8 rear foot elevated split squats/leg

– :15-:30 chin-over-bar hold

2 sets of

– 8 empty bar back squats

– 8 empty bar bent over rows

Metcon (Weight)

A. Back squat

4 x 5-6

tempo 20X1

2:00 rest

Metcon (Weight)

B. Pendlay row

4 x 6

tempo 11X1

:90 rest

Metcon (5 Rounds for time)

FITNESS

5 sets for even times:

20 walking lunge steps

200m run @ high effort

2:00 rest”

SPORT

5 sets for even times:

10 wall balls, 20/14

200m run @ high effort

2:00 rest

Recent Posts

Leave a Comment