Tues20160308

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Group Warm-up

Run 400m doing High Knees, Back Kicks, Side Shuffles, Karoke, etc.

Instep Stretch, Turn and Reach High, Raise into Warrior Pose, each side

Finish with 5 Junkyard Dog’s per athlete with partners

Skills & Drills

Cover Rope Climbs, Variations, and Scaling

2 Variations:

https://www.youtube.com/watch?v=G_3kJy-_CiA

Scaling:

https://www.youtube.com/watch?v=Dy4PVpo9J_w

Metcon

Metcon (AMRAP – Rounds)

25 Min AMRAP

400m Run

1 Rope Climb
Scale Rope Climbs with 1 Negative Pull-up from Standing Position on Rope, 1 Pull-up to Standing on Rope, 1 Toes to Rope, 5 Air Squats.

Mobility

-Give Everyone 2 High Fives

-Apply Burn Medication to wounded areas, including Pride

Cash-Out

50 Hip Extensions on GHD for Time

See:

https://www.youtube.com/watch?v=-FRYZjXMHkA

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