CrossFit Crescent – CrossFit



Planche Hold or Scaled Variation

4 Rounds:

Hold / Attempt for 45 seconds

Rest 1 minute



10 Minutes:

Front and Back Lever Hold Progressions


Fitness WoD

Metcon (AMRAP – Rounds and Reps)

Half Cindy

10 Min AMRAP

-5 Pull-ups

-10 Push-ups

-15 Air Squats

Sport WoD

Metcon (AMRAP – Rounds and Reps)

Half Med Ball Cindy

10 Min AMRAP

-5 Med Ball Pull-ups

-10 Med Ball Push-ups

-15 Wall Balls

Use the same Med Ball for all exercises. Rx weight is 20# / 14#
Med Ball Pull-ups: do a full ROM Pull-up while holding the med ball between your feet or legs.

Med Ball Push-ups: do a full ROM Push-up while one hand rests on top of the med ball and the other is on the floor as normal. Bring the chest all the way to the floor. The med ball must be alternated between hands every rep.

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