Tue20160412

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets @ easy pace of:

10 single-arm russian kettlebell swings/arm

10 superman holds

3:00 of kip swing technique work

(AMRAP – Rounds and Reps)

FITNESS

7:00 AMRAP:

10 box jumps, 20

10 single arm russian KB swings (5R/5L), 35/26

SPORT

7:00 AMRAP:

10 box jumps, 24/20

10 KB snatches (5R/5L), 35/26
Rest 4min

Metcon (AMRAP – Rounds and Reps)

FITNESS

7:00 AMRAP:

12 hand-release push-ups

12 hanging leg raises

50m goblet carry, 70/53

SPORT

7:00 AMRAP:

12 hand-release push-ups

12 toes-to-bar

50m goblet carry, 53/35
Rest 4min

Metcon (Distance)

2 sets of:

:90 row @ high effort

:60 rest

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