CrossFit Crescent – CrossFit

 

Strength

Good Mornings (5 x 10)

Superset it with the following:

Weighted Hip Extensions (5 x 10)

Metcon

Everyone does this before doing the Sport or Fitness WoD.

Metcon (AMRAP – Reps)

5 Min AMRAP

-Burpees

Score total Reps:
Rest a full 3 minutes or more before beginning the next section.

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

-10 KBS Russian 53# / 35#

-10 Box Step Ups

Sport WoD

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

-7 Deadlifts 225# / 135#

-7 Box Jumps 24″ / 20″