Thur20160218

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3 min Run, Row, Jump

3 Rounds of:

10 Spider mountain climbers

10 Good mornings

10 Stationary inch worm

Strength

Make up day. If you missed any strength piece during the week choose the one you are weaker at and perform it (you got 15 min to finish)

Gymnastics

– Headstand and it’s variations.

– Dragon Fly.

Fitness WoD

Metcon (Time)

4 Rounds

4 Burpees Box Jump

8 Thrusters 75/55

12 Ring Rows

Sport WoD

Metcon (Time)

4 Rounds

4 Man Makers (one KB each arm)

8 Double KB Swings

12 Jumping Squats

Mobility

– Pigeon pose hold (60sec each side)

– Spinal rotations

– 2 Shoulder distractions (hold each one for each side 60 sec)

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