Sun20150927

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Good Mornings (3 RM)

15 min to get to your 3 RM

Tempo: 31X1

Fitness WoD

Metcon (Time)

4 Rounds

10 Burpees

20 KB Swing 53/35

10 Supinated Ring Rows

20 Goblet Lunges 53/35

rest 60 sec between rounds

Sport WoD

Metcon (Time)

4 Rounds

20 KB Swing 72/44

10 Chest to Bar Burpee Pull-Ups

20 Goblet Lunges 72/44

rest 60 sec between rounds

Cash-Out

Accumulate 2 min Front Plank

50 Floor Hip Thrusts (optional: barbell)

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