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