Tue20151124

 In WOD

CrossFit Crescent – CrossFit

 

Gymnastics

30/30 Banded kip (Hollow/Superman) hanging from the bar.

Use a partner to create resistance with the band 30 from in front and 30 from behind.

Fitness WoD

Metcon (Time)

12-10-8-6-4-2

Dragon Flies

Box Jump 24/20

KB Swings 35/53

Sport WoD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Toes To Bar

Box Jump 24/20

KB American Swings 35/53

Mobility

Calf Smash

Forearms and wrists stretch

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