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 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3 Rounds:

– 10 Scapula Push-ups

– 10 OHS with PVC

– 10 Pass throughs with PVC

then:

-1 min squat hold+push out knees

Strength

Back Squat (10 – 7 – 5 – 5 – 5 – 5 – 5)

First 2 sets are warm-up sets. Last 5 sets should be done at exactly 85% of your 1 rep max. 5 minutes to warm-up, 10 minutes to complete the 5 sets of 5.

Metcon

Metcon (Time)

Fitness:

For Time

20 OHS 45/35

5 Tuck Jumps

15 OHS 45/35

10 Tuck Jumps

10 OHS 45/35

15 Tuck Jumps

5 OHS 45/35

20 Tuck Jumps

Metcon (Time)

Sport:

For Time

20 OHS 95/65

10 Double Unders

15 OHS 95/65

20 Double Unders

10 OHS 95/65

30 Double Unders

5 OHS 95/65

40 Double Unders
No scaling allowed. If you cannot do OHS at this weight, do the fitness WoD. If you cannot do double unders, no singles are allowed. Do the fitness WoD, or attempt to do double unders in the workout.

Mobility

-Couch Stretch (2 min per leg)

Then Banded Distraction:

-Hug and turn (1 min per arm)

-Chicken arm

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