Thur20160211

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run/Row/Jump Rope 3 min

1min bottom of the squat calf and hip stretch.

1min Tricep smash with the bar.

3 Rounds (with bar)

10 good mornings

10 presses behind the neck

Strength

Make up day.

Gymnastics

Crow pose and t’s variations.

Fitness WoD

Metcon (Time)

3 Rounds

50 Air Squats

10 Ring Rows/Chest To Bar

10 Ring Dips

10 Hang Power Cleans 75/55#

Sport WoD

Metcon (Time)

3 Rounds

50 Air Squats

5 Muscle Ups

10 Hang Power Cleans 115/75#

Cash-Out

50 Hollow Body Rocks

Mobility

Banded Distraction

(any 3 for shoulders/lats)

2 Rounds of

Downward Dog 30s

Upward Dog 30s

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