CrossFit Crescent – CrossFit



Run/Row/Jump rope 3 minutes

Group warm up

Neck Rolls- both directions

Arm circles- on sides both directions

Arm circles- up near ears both directions

10 Iron Crosses

10 Scorpion

Partner WoD

Metcon (Time)


100 DU Shared (at same time)

150 Pull Ups*

80 DU Shared (at same time)

150 Push Ups*

60 DU Shared (at same time)

150 Sit Ups*

40 DU Shared (at same time)

150 Squats*

20 DU Shared (at same time)
– Chipper.

– Can be split up between partners however they like.

– (*) One partner works while the other rests


Downward Dog 30s

Childs pose 30s

Child pose variation with tucked arm for shoulder stretch (each arm 30s)

Calf stretch against wall (30s each leg)

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