Wed20160217

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3 minutes run, row, rope jump

2 min Lower back, Glutes and Hams Foam Roll.

3 Rounds of:

10 Banded Good Mornings

10 T-Push-ups

Strength

Start warming up for the deadlift with 3-5 warm up sets.

Deadlift (5 x 5)

Every 2 min perform 5 Deadlift @ 90% of 1RM.

Fitness WoD

Metcon (Time)

10, 8, 6, 4, 2

Box Dips

2, 4, 6, 8, 10

Wide HR Push-ups

*5 Tuck Jumps in between rounds

Sport WoD

Metcon (Time)

10, 8, 6, 4, 2

Clapping Push-ups

2, 4, 6, 8, 10

Ring Dips

*20 DU in between rounds

Mobility

Spinal Rotation Laying Crossover.

Chest Stretch (on the wall or with a band).

Sit and Reach Stretch.

Cash-Out

2 Round:

12 Iron Cross practice (6 each side)

*Bottom position of a pushup; extend the hand to the side, diagonally forward, diagonally backward, then move to the other arm. If athlete cannot perform it on rings, use the regular push-up position.

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