03/07/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Relay Rowling

MOBILITY

Hit one general upper and lower body mobility piece

Banded Lat + Chest Stretch: 45 Seconds Each Side

Couch Stretch: 1 Minute Each Side

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!

Categories: WOD

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