Thur20160128

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

500m light row/ 3min jump rope.

Calves and shins smash with lax ball for 90sec each side.

2 Rounds:

10 Jumping squat

5 KB around the globe

2 Wall walk

Strength

Whatever strength you missed this week, make it up. If you missed 2 strength days, you must do your weakest one.

Gymnastics

If all strength work have been attended during the week spend 10 min practising ring MU.

WOD

Metcon (AMRAP – Reps)

4 Rounds

1 min Rowing

1 min Burpees

1 min Double Unders

1 min Rest
This WOD will be executed circuit style. you will rotate through the stations every min.

Score calories for the row.

If you can do at least one DU you must only score DU, otherwise perform SU and divide the number by 3.

Mobility

– Lax ball sons smash for 2 min.

– Pelvis repositioning mobility drill

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