CrossFit Crescent – CrossFit
Run 400m doing High Knees, Back Kicks, Side Shuffles, Karoke, etc.
Instep Stretch, Turn and Reach High, Raise into Warrior Pose, each side
Finish with 5 Junkyard Dog’s per athlete with partners
Skills & Drills
Cover Rope Climbs, Variations, and Scaling
Metcon (AMRAP – Rounds)
25 Min AMRAP
1 Rope Climb
Scale Rope Climbs with 1 Negative Pull-up from Standing Position on Rope, 1 Pull-up to Standing on Rope, 1 Toes to Rope, 5 Air Squats.
-Give Everyone 2 High Fives
-Apply Burn Medication to wounded areas, including Pride
50 Hip Extensions on GHD for Time