Wed20160127

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Inch Worm (with push ups)

3 Rounds with Bar:

10 Floor Press

10 Good Morning

10 Lying Hip Extension

Strength

Metcon (2 Rounds for weight)

10 min EMOM

Ping: 5 Bench Press @ 85%

Pong: 15 Heavy Russian KB Swing
Sport: Add a red band to the RKBS.

Fitness WoD

Metcon (Time)

4 Rounds:

8 Sumo Deadlift 155/95

8 Push-ups

8 Med Ball Slams 16/12

Cash out:

500m Row
No rest between the workout and the cash out.

Sport WoD

Metcon (Time)

Buy in:

1000m Row

4 Rounds:

8 Sumo Deadlift 205/135

8 Ring Push-ups

8 Med Ball Slams 20/14
If it takes the athlete more than 4:30min to row 1000m perform Fitness WoD.

Optional Extras

– Accumulate 75 banded PVC Tricep pushdown.

– Accumulate 75 banded PVC Lat pull down.

Mobility

– Glutes smash with lax ball.

– Pecs smash with lax ball against the wall.

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