Thur20160204

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run/Row/JUmp 3 min

3 rounds:

Scapula pull and hold for 20 sec.

2 Wall walk.

10 Hollow body rocks

Pick 2 banded shoulder distractions and mobilise for 3min

Strength

Whatever strength you missed this week, make it up.

Gymnastics

if all strength during this week have been done, practice front lever variations on rings.

Fitness WoD

Metcon (Time)

3 Rounds:

50 Air Squat

40 V-up

30 Push-up

20 KB Clean and Press (10 each side)

Sport WoD

Metcon (Time)

3 Rounds:

50 Squat

40 V-up

30 Push-up

20 KB Snatch 53/35 (10 each arm)

10 HSPU

Mobility

Partner Stretch

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