Sat20160319

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Julie Foucher suggested warm-up:

– Shoulder smash with lacrosse ball: lats, pecs and t-spine

– Row 30 calories (warm-up pace)

– Dynamic warm-up: walking lunges, straight leg kicks, high knees, butt kicks, spiderman, inchworm

– 20 pass-throughs with PVC

– Deadlift: 5 reps with empty barbell, 5 reps each of at least 2 warm-up weights before loading the workout weight

– Wall Ball: 10 reps

– Hand stand push-ups: Set your target, warm up 5-10 reps

– Cycle through: 5 deadlifts, 5 wall balls, 5 calorie row, 5 hand stand push-ups

– Allow full recovery before starting the workout, but stay warm (squats, jumping jacks, etc)

WOD

Metcon (AMRAP – Rounds and Reps)

16.4 Rx

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

WOD

Metcon (AMRAP – Rounds and Reps)

16.4 Scaled

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target

Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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