CrossFit Crescent – CrossFit


Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets of:

1-3 skin-the-cats

10 DB Powell raises

:30 side plank

2 set of:

5 empty bar front squats

5 strict pull-ups or 10 ring rows

Empty bar hang squat clean warm up

Metcon (Weight)


A. Hang squat clean, 8:00 of practice, building to a tough set of 3 if everything looks good


A. Hang squat clean, 6 x 2; begin a set every :90

Metcon (Weight)


B1. Front squat, 4 x 4-5, 20X1; 2:00 rest

B2. Strict pull-ups or negatives, 4 x 5, 51A1; 2:00 rest


B1. Front squat, 4 x 4-5, 20X1; 2:00 rest

B2. Weighted pull-ups, 4 x 3-4, 21X1; 2:00 rest

Metcon (5 Rounds for time)

5 sets:

250m row @ high effort

2:00 rest

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