CrossFit Crescent – CrossFit

 

Skills & Drills

WoD Movements

Metcon

Metcon (AMRAP – Rounds)

Fire Rescue 25 Min AMRAP

Station 1 : Stairs

You climb the stairs carrying a weighted sandbag while your partner follows, when you reach the roof, put the sandbag down, do 5 burpees each, then the partner picks up the sandbag and they go downstairs while you follow. Proceed to the next station when you are finished.

Station 2 : Rope Climb

Partner 1 does a rope climb, all the way to the top while partner 2 does 10 thrusters 55# / 75#. When partner 1 and 2 are both finished, they switch to do another rope climb and 10 more thrusters. Substitute 10 pull-ups or ring rows if you cannot perform a rope climb. Proceed to the next station when you are both finished.

Station 3: Stretcher Carry

This is a partner farmers walk. Using 2 loaded barbells, each barbell weighing 95# for guys and 65# for gals, carry the two barbells like a stretcher from the front door to the back wall and back to the front door. Proceed to the next station when you are done.

Station 4: CPR

Both you and your partner must do 15 V-ups and 15 chest compressions (push-ups). Proceed to the next station when you are finished.
This is longer workout, so pace yourselves. Each station completed counts as a “rescue” so keep track of your total rescues. Work together and help each other as much as possible. ALL WORK CAN BE SHARED as long as it is all completed. One partner can do 2 rope climbs while the other does all the thrusters. One partner can do all the push-ups while the other does all 30 V-ups. Keep it fun and safe.