03/08/2019


Crusher CrossFit – Waconia, Crusher CrossFit Kids & Teens – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

2 Minutes Jump Rope

-Practice Skills – singles, side to side, run in place etc.

5-4-3-2-1

Squat

Burpee

Lunge

Push Up

Mobility:

Ankle Stretch – use rig – toe on pole, and then bend knee and drive knee toward pole.

Piegon – 1 Min a side

Discuss different progressions for Pistols – identify your movement progression for next part.

Skill/Strength

Pistols (10 x 10)

10 Min EMOM

10 Pistols(5 each leg)

Metcon

Metcon (Time)

For Time:

100 Double-Unders, 50 Reverse Lunges, 25 Push-ups

80 Double-Unders, 40 Reverse Lunges, 20 Push-ups

60 Double-Unders, 30 Reverse Lunges, 15 Push-ups

40 Double-Unders, 20 Reverse Lunges, 10 Push-ups

20 Double-Unders, 10 Reverse Lunges, 5 Push-ups

Scale Doubles to Single unders or fast feet. push ups on box or bench – no knee push ups

Categories: WOD

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