Wed20160210

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Run/Row/Jump Rope 3 min

Samson stretch+twist over and back

Bear Crawl over and back

Duck walk over and back

2 Rounds

10 Scap Push-ups

10 Pass Throughs

10 Hip Bridges

Strength

Metcon (2 Rounds for weight)

10 min EMOM

Ping: 5 Bench Press at 87.5%

Pong: 10 Death March steps with KB
– You must have a spotter.

– Work in partners.

Sport WoD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 One Handed RKB Swings (5 per hand) 53/35#

10 Candlestick Tuck Jumps

10 Jumping Lunges (5 per leg)

* 3 Burpee Box Jump every 2 min

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Russian KB Swings 53/35#

10 Candlestick

10 Jumping Lunges (5 per leg)

* 3 Burpees every 2 min

Cash-Out

100 Banded Pull Apart

Mobility

Downward dog

Upward dog

Child’s Pose

*hold each pose for 30sec.

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