Sun20160327

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, Row, Jump for 3min

3 Rounds:

10 Good morning with barbell

10 Inchworm

10 Side lunges (each side)

Finish with banded hamstring stretch for 10 leg raises and 10 side to side each side.

Sumo Deadlift (5 x 1)

1 – 1 – 1 – 1 – 1

5 sets of heavy singles
– With the coach in a group go over the sumo deadlift technique.

– Perform 3-5 warm up sets before starting the heavy singles.

– The weight should be heavy enough to be able to perform only one rep at this weight and repeating it for 5 sets.

– Adequate rest between sets.

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

20 DU

10 Wall Ball 20/14
The goal here is to keep moving with almost no breaks at all.

Metcon (AMRAP – Rounds and Reps)

Scale:

5min AMRAP

5 Tuck Jumps

10 Wall Ball 16/12

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