CrossFit Crescent – CrossFit



Run, Jump, Row for 3min

3 Rounds of:

7 Push Ups

7 Muscle Cleans with rising elbows stretch

7 Lunges each side

Finish with triceps smash on the bar and box lat stretch.


Warm up to the weight chosen in the WOD for Front Squats after the Skills and Drills.

Skills & Drills

– Standard Kipping Ring Dip

– Butterfly Ring Dip

Try both styles of ring dips and play around with each one for a while to get a feel for which one flows best.

Metcon (Time)

Ring Dips


Front Squats

10-9-8-7-6-5-4-3-2-1 155/105
Scale: Box Dips/ Front Squat 115/75


– Pec Smash with lax ball (90 sec each side)

– Couch Stretch (90 sec each side)

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