Sun20150726

CrossFit Crescent – CrossFit

 

Strength

Turkish Get Up (4 sets of 2 reps per arm)

Both reps must be with one arm before switching the weight to the other arm to do the other two reps. Try to do all 4 reps without setting the weight down. Use a weight that works for the athlete.

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Pull-ups

12 KBS American

12 Tuck Jumps

Sport WoD

Metcon (AMRAP – Rounds and Reps)

12 Min LADDER

1, 2, 3, 4, 5, 6, 7, 8….

Muscle Ups

After each set of Muscle Ups do:

10 One Arm KB Swings with a switch, 5 per arm, alternate arms each swing 35# / 53#

20 Double Unders

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