Tue20160405

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets of:

:20 passive hang from pull-up bar

10 superman holds

3:00 of kip swing technique work

Metcon (AMRAP – Rounds and Reps)

FITNESS

8:00 AMRAP:

8 burpee box jump-overs, 20

8 kettlebell swings, 35/26

SPORT

8:00 AMRAP:

8 burpee box jump-overs, 24/20

8 kettlebell swings, 53/35
Rest 5min before the next AMRAP

Metcon (AMRAP – Rounds and Reps)

FITNESS

8:00 AMRAP:

6 or pull-ups or 10 tough ring rows

2 wall walks

15 hollow rocks

SPORT

8:00 AMRAP:

2-4 muscle-ups or 8 CTB pull-ups

4 handstand push-ups

8 toes-to-bar
Rest 5min before the next Metcon

Metcon (Distance)

2 sets:

:60 row @ high effort

:60 rest

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