Wed20160302

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

Double Unders Skill

Double Under Practice

6min EMOM : 30 sec work / 30 sec rest

for warm up to get heart rate up

3 Rounds of 10 PVC-pass throughs, around the world, push press and overhead squat.

Finish with Calve stretch

Weightlifting

Skill work and Burgner warmup

Warm up to 65% of 1RM

Snatch (2-3 x 6)

12min E2MOM 2-3 snatches @ 65%

Fitness WoD

Metcon (Time)

10,10,10,10,10

Double Under attempts

50,40,30,20,10

Sit-ups
12min Cap Time

Sport WoD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
12min Cap Time

Mobility

– Barbell smash legs especially calves.

– Banded shoulder distractions.

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