Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Play Hoover Ball to Warm Up
Mobility/Stability Work
2 Rounds
6 Spicy Hip Stretch – each position
6 reps Hip Flow #2
2 Rounds
10 Superman (In Plank position, raise L arm, R leg off floor – Switch) – Hold for 3 sec. each rep.
20 Floor Back Extensions
Skill/Strength
Warm-up (No Measure)
As a group, perform:
10 MB Front Squats
10 Sit-ups
10 Parallette Jumps (forward facing)
5 x 1 Front Squat + 1 Wall Ball + 5 Wall Balls
10 V-Ups or workout modification
10 Lateral Parallette Jumps or workout modification
*Prep as needed for the workout.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
10 Wall Balls (20/14 lb.)
10 V-ups
20 Lateral Parallette Jumps
*Only one person working at a time. Partners complete one round at a time.
Scaled:
8 Reps of Each
Tuck Ups or Sit Ups
Lower item to jump over -or line
Mobility
Warm-up (No Measure)
Mobility:
Partner Wall Stretch – Place hands on wall – partner presses between shoulder blades lightly, drop head through arms.
SWITCH
Foam Roll IT Bands