01/30/2019

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)

Categories: WOD

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