Thur20160121

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Skip rope or run for 5 minutes.

3 Rounds:

10 Arm Windmills per Arm,

10 Scapula Pull-ups,

10 Mountain Climbers.

Finish with Instep Stretch Complex with Twists and reaching up.

Strength

Make up day. spend 10 min with the strength work you missed this week.

Gymnastics

If you don’t need to catch up on this week’s strength work spend about 12 minutes working on Handstand Walks.

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

2 Wall Walks or 6 HSPU from Box,

8 Box Step-up and Overs,

10 Med Ball Russian Twists 14/20.

Sport WoD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

6 HSPU,

8 Box Jump Overs,

10 KB Russian Twists 53/35

Cash-Out

Metcon (Time)

100 Sit-ups for time

Mobility

Upward and Downward Dog, finish with lots of banded distraction for the shoulders.

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