CrossFit Crescent – CrossFit



Run, Row, Jump for 3min

2 Rounds:

5 Partner Pull up

Bear Crawl across the box

Inchworm across the box

10 Band Pull Aprat

10 Pass PVC Pass Through

Finish with lats banded stretch


Shoulder Press (1-1-1-1-1)

-Group warm up for shoulder press to review form.

-Perform at least 4 warm-up sets before starting the heavy singles.


-Adequate rest time between sets


Metcon (AMRAP – Reps)

AMRAP 3 min

Burpee Pull Up (no kip, mixed grip)
Scale: Bar facing Burpee + Pendlay Row 105/75


Group Mobility (at least 60 sec each position each side):

– Banded Shoulder Distractions. (Hand cuff, Self Hug)

– Banded Lats

– Banded Chest Stretch.