Tue20160315

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run, Row, Jump for 3min

2 Rounds:

5 Partner Pull up

Bear Crawl across the box

Inchworm across the box

10 Band Pull Aprat

10 Pass PVC Pass Through

Finish with lats banded stretch

Strength

Shoulder Press (1-1-1-1-1)

-Group warm up for shoulder press to review form.

-Perform at least 4 warm-up sets before starting the heavy singles.

5-3-2-2-2-1-1-1-1-1

-Adequate rest time between sets

WOD

Metcon (AMRAP – Reps)

AMRAP 3 min

Burpee Pull Up (no kip, mixed grip)
Scale: Bar facing Burpee + Pendlay Row 105/75

Mobility

Group Mobility (at least 60 sec each position each side):

– Banded Shoulder Distractions. (Hand cuff, Self Hug)

– Banded Lats

– Banded Chest Stretch.

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