Monday 08/17/2015

 In WOD

CrossFit Crescent – CrossFit

 

Skills & Drills

10 min EMOM

Handstand hold 20 sec

Handstand walk skill practice

Gymnastics

3 Rounds

30 sec L-sit hold

Handstand walk 2 blocks/ 3 Wall walk

Fitness WoD

Metcon (AMRAP – Rounds)

10 min Ladder

Double Unders

5-10-20-25-30-25-20-10-5

All reps for each ladder step must be completed unbroken in order to move to the next set.

Perform 5 strict leg raises after each DU set.

Score the number of rounds completed. There are 9 rounds total to be scored.

Sport WoD

Metcon (AMRAP – Rounds)

10 min Ladder

Double Unders

5-10-20-25-30-25-20-10-5

All reps for each ladder step must be completed unbroken in order to move to the next set.

Perform 1 Muscle Up after each DU set.

Score the number of rounds completed. There are 9 rounds total to be scored.

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