Crusher CrossFit – Waconia, Crusher CrossFit Kids & Teens – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
2 Min Rig Run – Coach calls out movements to do while running.
Tabata – 4 Min Total – Alt Movements
Squat
Push Up
Squat
Sit Up
Review movements of the core mini wod and discuss modifications. Spend a couple minutes warming them up.
Metcon
Core Mini WOD
5 Min AMRAP:
10 Medball Situps – 20/14# (RX)
5 Knees to Elbows
5 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
Before WOD – Review the movements and do a rehearsal of:
3 Burpees
5 Wallballs
100m Row
RX:
20 Minute AMRAP
10 Burpees
20 Wallballs 20/14
250m Row
Scale:
Scale weight on walball – perform burpees to a box
Mobility
Warm-up (No Measure)
Mobility:
Grab a movement from foam roller poster – foam roll!