Tue20160329

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, Row and Jump for 3min

In a group with the coach perform 3 rounds of:

5 Diamond push up

10 KB Swing

15 Kip
Practice toes to bar for 5 min:

lay on the floor while holding a KB overhead with your hands, then bring your toes to the KB with straight legs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

20 Walking front lunges 95/65

15 Toes to bar

10 Ring dips
Scale:

– Walking front lunges 45/35

– Strict leg raises

– Box dips

Cash-Out

– Long light run or row for 5min

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