CrossFit Crescent – CrossFit
Run, Row, Jump for 3min
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.