Sun20160228

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3min Run, Row, Jump

2 Rounds:

10 Hip Bridges

5 Burpees

2 Wall Walks

Instep Stretch with hip circles followed by pigeon pose (60 sec each)

Squat Therapy to – Bring Sally up

Strength

Deload Week

Back Squat (5 x 5)

– 5 x 5 @ 65% of 1 RM

– Tempo 34X1

Fitness WoD

Metcon (Time)

Start each round with 10 DU attempts

30-20-10

KBS 53/35

Push Press 75/55
10min Cap Time

Sport WoD

Metcon (Time)

30-20-10

DU

KBS 72/53

Press 95/65
10min Cap Time

Mobility

– Banded hip stretch.

– Banded ankle stretch

– Roll out back

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