Sun20161303

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run, Row, Jump Rope for 3 min

3 Rounds of

1 Wall Walk

5 Chest to Bar Pull-ups

10 Good Mornings

15 Air Squats

If there is time, do some overhead/shoulder mobility

Strength

TABATA

Plank

*Add weight if necessary

Skills & Drills

Prepare for Deadlift and HSPU. Review proper mechanics as athletes are warming up to Rx weights and movements. Stress the importance of 100% effort in time dependent metcons.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
scale weight as needed for deadlifts, scale HSPU to HSPU from boxes

Mobility

Group cooldown session of talking about the wod and stretching the posterior chain, low back, and finally shoulders if needed.

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