Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Pick A Game-
Cone Game
Kettlebell Tap Game
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!