Mon20160411

 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)

SPORT & FITNESS

A. Back squat, 4 x 3-4, 20X1; 2:00 rest

Metcon (Weight)

SPORT & FITNESS

B. Pendlay row, 3 x 6, 11X1; :90 rest

Metcon (3 Rounds for time)

FITNESS

3 sets for even times:

5 pull-ups or 10 tough ring rows

10 wall balls

200m run

2:00 rest

SPORT

3 sets for even times:

10 CTB pull-ups or pull-ups

15 wall balls

200m run

2:00 rest

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