CrossFit Crescent – CrossFit


Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets of:

5 dips or 10 hand-release push-ups

10 ketlebell swings

10 sit-ups

Metcon (Time)


For time w/a partner*:

800m run

50 ring dips or 80 hand-release push-ups

100 kettlebell swings, light/moderate

50 pull-ups or tough ring rows

800m run

50 sit-ups

100m farmer’s walk, heavy

50 box jumps

800m run

*Split runs into 200m increments. Split all other reps as desired. Only one partner may be working at a time.

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