03/18/2019

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Pass throughs

Hops Over PVC Pipe

PVC Overhead Squats

Top Half Burpees Over PVC

3 Narrow Pass Throughs + 3 Narrow Overhead Squats

Easy Burpees Over PVC

With PVC Pipe or Light Dumbbell (Right Arm)

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

With Barbel or Light Dumbbell (Left Arm)

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Eccentric

Movement Prep

6 AbMat Sit-ups

BURPEE PULL-UP

Hips Before Arms

1. Jumping

2. Kipping

3. Burpees + Ring Rows

4. Step Up Option

Movement Prep

2 Burpee Pull-ups

DUMBBELL SNATCHES

Hips Before Arms

Movement Prep

4 Jump Shrugs

4 High Pulls

4 Power Snatches

1 Round

3 Burpee Pull-ups

6 Alternating Dumbbell Snatches

9 Sit-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

L1: 40/25

L2: 35/20

L3: 25/15/10

Burpee/Pull-up Options:

1. Jumping

2. Kipping

3. Burpees + Ring Rows

4. Step Up Option

Mobility

Warm-up (No Measure)

Downward/Upward Dog (1 minute)

Roll out lats, pecs, and traps with lax ball (1 minute e/s)

Categories: WOD

Previous Post:

«

Next Post:

»