Sun20160207

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run/Row/Jump 3 minutes

Samson Stretch + twist

over and back (once)

2 rounds

10 pass throughs

10 good mornings

Finish with Lat stretch with bar behind neck

30s per arm

30s with both arms up

Strength

Front Squat (5 x 5)

10 min to perform 5 x 5 @ 87.5%.

Perform 2-4 warm up sets before starting the working sets.

example: 5 – 3 – 2 – 2 – 5 – 5 – 5 – 5 – 5

WOD

Metcon (Time)

3 Rounds

10 HR Push Ups

5 OHS 135/85

1min Rest

3 Rounds

5 T2B or V-ups

5 Ground To Overhead 135/85

1min Rest

3 Rounds

5 Burpees over the bar

10 Deadlifts 135/85
Fitness scale weights to 75/55#

Cash-Out

50 Abmat Situps (with med ball or plate)

Mobility

Overhead stretch on box – 1min

Bridge pose – 20sec

Hip distraction with band – 30s/1min each leg

Recent Posts

Leave a Comment