Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
*If you choose to run today – please do so at your own risk and watch for ice.
Row/Run 400m
Then,
*30 Second Handstand Hold {Piked with toes on a box or Plank}
*10 Push Ups
*8 Sets of 3 Mountain Climbers with a twist – reaching to the ceiling – 4 per side
*10 Scap Push Ups
*30 Second HS Hold/Pike Position off Box/Plank
*2 Sets of 3 HSPU or whatever your movement in the WOD is going to be – use this moment to warm up and set up that movement
Warm-up (No Measure)
Muscle Up Warm UP and Modifications
Movement Options – MU, Banded MU Transition, or 5 Dips (hard) and 5 Ring Rows (hard)
Take 5 minutes to set up your equipment and space and perform 2 sets of 3 of your movements – First set being an easier version, second set being your workout of the day.
Metcon
Metcon (Time)
5 Rounds for time of:
400m Run/Row
15 Handstand push-ups
5 Muscle-ups
RX+ Strict HSPU and Strict MU – RX+ Athletes will have a 22 Minute Time Cap
Level 1:
400m Run/Row
15 Piked toes on a box PU
5 Strict Ring Dips (hard)
5 Strict Pull Ups
Level 2:
300m Run/Row
15 DB Shoulder Press (Challenging Weight)
5 Dips Assisted
5 Assisted Pull Ups
Level 3:
300m Run/Row
15 DB Shoulder Press (Challenging weight)
5 Box Dips – Feet assisted
5 Ring Rows
Metcon (No Measure)
This is for quality and skill work – no score recorded.
5 Min AMRAP
15 Rope Knees to Elbow
20 Arch Body Rocks (Superman position)
RX+ – STRICT K2E
Level 2:
10 Jumping Rope K2E
20 Arch Body Rocks
Level 3:
15 Hanging Knee Raises
20 Second Superman Hold
Mobility
Warm-up (No Measure)
Mobility:
As a class – LAX ball on traps and neck using pole of rig – 1 minute each side
Then move to floor – LAX Ball to upper back and shoulders – 1 minute each side