Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Solider Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson
Walking Spidermans
Walkouts
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance
MOBILITY
Pigeon Pose: 1 Minute Each Side
Child’s Pose on Kettlebell: 1 Minute
Ankle Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
MOVEMENT PREP + REHEARSAL
1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
Metcon
Metcon (No Measure)
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Examples-
Practice Option 1:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Mobility
Warm-up (No Measure)
Roll out areas as needed!