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 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Warm up suggested by Julie Foucher:

– Shoulder smash, pec smash, T-spine mobility

– Row 500m

– Dynamic warm up: walking lunges, high leg kicks, high knees, butt kicks, Spider-Man walks, inchworm

– 30 air squats, slow and controlled

– 20 pass-throughs with PVC

– 10 thrusters with an empty barbell

– 5 thrusters loaded to workout weight

– 5-3-1 thruster/burpee at workout weight. Take some time to test out your pacing and rhythm here.

– Allow full recovery before starting the workout, but stay warm with moves like squats, jumping jacks, etc.

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Thrusters 95/65

Burpees
Scaled: 65/45

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