02/22/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

2 Rounds

10 Air Squats (use role for first round)

8 Lateral Lunges

6 Inchworms

4 Burpees

2 Laps Around Rig

Grab Lax Ball

1 Min Each

Upper Back – left

Upper Back – Right

Low Back – left

Low Back Right

Skill/Strength

Warm-up (No Measure)

Core Activation

4 Rounds

25 Hollow Rock (scale to 30 second hollow hold)

25 Supermans (2 second hold)

1 Min Plank (accumulate)

Metcon

Metcon (Time)

RX:

400m Row

20 Wallballs 20/14

30 Burpees

40 Box Jumps

400m Row

Push your endurance with this workout. Get uncomfortable. If you get done and think that was easy, you should have gone faster.

Scale:

Weight of ball

Step ups

Mobility

Warm-up (No Measure)

Mobility:

Spend a lot of time here today.

Handed Hamstring Stretches – laying on the ground.

Banded shoulser stretches at rig. 1 min

Foam Roll IT bands 1-2 Min a side

Categories: WOD

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