Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
• 10 Scorpions
• 5 Burpees
• 10 Kang squats with hands on shoulders (no load)
• 5 Burpees
• 10 Scorpions
• Row 250m
Warm-up (No Measure)
(KETTLEBELL SWING)
7 KB DL
7 Russian KBS
7 KBS
•Keep heels to the ground the entire time.
7 KBS
(SLAMBALL)
Review all slamball reps must be caught on the bounce. This includes the final rep of a set.
5 Slamballs with a pause at the set-up on each rep.
5 Slamballs-focus on catch
10 Slamballs
Metcon
Metcon (Time)
4 Rounds for time of:
•500m Row
•21 KB Swings (53/35 lb)
•21 Slamballs (25/20 lb)
Scale load of KB and SB
Skill/Strength
Warm-up (No Measure)
(HANDSTAND PUSH-UP FOCUS)
Execute the following complex:
• 1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.
• 2x’s Through the complex, rest 1 minute.
• 3x’s Through the complex, rest 90 seconds.
• 2x’s Through the complex, rest 1 minute.
• 1 Complex
Scaled Options:
Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.
HSPU will be in a pike position (1 ABMAT if needed).
Handstand Hold
Seated DB Press
Mobility
Warm-up (No Measure)
KB Hip Floss (1 minute e/s)
Forearm and wrist stretches
Lie with legs up on wall (1-2 minutes)