Tue20160322

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run, Row, Jump for 3min

Fun Time 😀 Hungry Hippos

2 Rounds:

10 Banded Push ups

10 Mountain Climbers

10 Superman

Strength

Bench Press form and technique review led by the coach.

Bench Press (1 – 1 – 1 – 1 – 1 )

– 5 sets of heavy singles

– Perform at least 2-5 warm up sets before starting to count the 5 heavy singles sets.

– example: 5, 3, 2, 2, 1, 1, 1, 1, 1.

– Rest at least 90 sec between working sets.

– Make sure you have a spotter and work in groups.

WOD

Metcon (AMRAP – Reps)

2 min Max Box Jump Over 24/20

1 min Rest

2 min Max Med ball Sit-ups 20/14

Mobility

In a group smash, roll and stretch whatever part of your body that’s calling you and make a new friend.

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