03/11/2019


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)

Categories: WOD

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