Thur20160303

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Group “Pizza KnockDown” Game

Couch stretch

3 Rounds

10 PVC pass throughs

10 Around the world

10 Overhead squats

Skills & Drills

10min EMOM

3-5 light overhead squat with 32×1 tempo

WOD

Goal: Each round same time.

Metcon (3 Rounds for time)

3 Rounds

10 Deadlifts 165/85 (goal: 10 unbroken) 10 Burpee Box Jumps

10 TTB

Rest 2 min in between each round
Fitness:

Box Jump

V-ups

Mobility

Yoga 10-15min

– Downward facing dog, three legged dog, pigeon -chest up, then chest down- repeat for other leg.

– Lay on back – hug leg, half happy baby, straight leg stretch, spinal twist- repeat on other side.

Roll out anything that is sore.

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