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There's not an "upgrade" specifically. You'll just want to install dashing. https://index.ros.org/doc/ros2/Installation/Dashing/
You can choose to remove and replace your crystal install, or install dashing in a parallel directory and use it there.
If you're looking for what's changed and tips for porting your code there's an overview here: https://index.ros.org/doc/ros2/Releases/Release-Dashing-Diademata/#changes-since-the-crystal-release