Wed20150527

CrossFit Crescent – CrossFit

 

Strength

4 Sets

Max Effort Ring Dips

Max Effort Ring Pull-ups or Ring Rows

Rest 1 to 2 minutes between sets

Score your lowest set for both movements

If doing Ring Rows, elevate your feet if possible

Ring Dips (4 x M.E. Strict)

Scale down to Box Dips if needed, do not scale to banded Ring Dips for this

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Ring Pull-ups (4 x M.E. Strict)

Score in this box ONLY if you did the Ring Pull-ups

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Ring Rows (4 x M.E. Strict)

Score in this box ONLY if you did the Ring Rows

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Buy-In

Metcon (Time)

8 Min EMOM Ping Pong

4 Rounds of Each

-Max Effort Hollow Hold (up to the full minute)

-25 Tuck Jumps (knees above hip crease)
Score the lowest time you were able to hold the hollow position, max score possible being 60 seconds.

Score between 1 and 60

Fitness WoD

Metcon (Time)

25-20-15-10-5

-Abmat Sit-ups

-Box Jumps

Sport WoD

Metcon (Time)

25-20-15-10-5

-V-ups

-2x Double Unders
(25 V-ups, 50 Double Unders, 20 V-ups, 40 Double Unders, etc.)

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