Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
40 Seconds Box Step-ups
30 Seconds Active Samson
20 Seconds Bear Crawl
MOBILITY
Wrist Stretch on Box: 45 Seconds
Child’s Pose: 45 Seconds
Handstand Hold or Push-up Plank Hold: 30 Seconds
Skill/Strength
Warm-up (No Measure)
PULL-UPS
Hips Open & Close
Movement Prep
5 Scap Pull-ups
5 Kip Swings
3 Hip Pops (No Pull)
3 Kipping Pull-ups
Movement Substitutions-
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
PUSH-UPS
Hips Stay Open
Movement Prep
10 Second Top Plank Hold
3-5 Push-ups
Movement Substitutions-
Reduce Reps
Push-ups to a Box or Bench
AIR SQUATS
Hips Open & Close
Movement Prep
5 Pausing Air Squats
5 Air Squats
CINDY REHEARSAL
1 Round
5 Pull-ups
10 Push-ups
15 Air Squats
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling Options:
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Push-ups to a Box or Bench
Mobility
Warm-up (No Measure)
Airplane Crash Victim Stretch (30 seconds e/s)
Roll out front and back of shoulders with a lax ball (1 minute e/s)
Pigeon Pose (1 minute e/s)