Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 3 Relay
AMRAP 5:
15 Right Arm Overhead AbMat Lunge
5 Sit-ups
15’ Left Arm Overhead AbMat Lunge
AMRAP 5:
25’ Bear Crawl Down
5 Push-ups
25’ Reverse Bear Crawl Back
*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.
MOBILITY
Banded Lat Stretch: 30 Seconds Each Side
Banded Triceps Stretch: 30 Seconds Each Side
Banded Chest Stretch: 30 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
WALKING LUNGE
Momentum
Knees
Movement Prep
Establish Bottom Position
25’ Walking Lunge
ABMAT SIT-UPS
Momentum
Knees
Movement Prep
10 AbMat Sit-ups
STRICT HANDSTAND PUSH-UPS
Kicking Up to The Wall
Back First
Movement Prep
3-5 Minutes of Kick Up Practice
1-3 Strict Handstand Push-ups
Movement Substitutions
Reduce Reps
10 Push-ups
5 Dumbbell Strict Press (35s/25’s) or 5 Barbell Strict Press (95/65)
STRICT PULL-UPS
Back First
Movement Prep
10 Scap Pull-ups
5 Strict Lat Press Downs
1-3 Strict Pull-ups
Movement Substitutions
Reduce Reps
Banded Strict Pull-ups
Ring Rows
REHEARSAL
1 Round
1 Strict Handstand Push-up
2 Strict Pull-ups
4 Walking Lunge Steps (Each Leg)
8 AbMat Sit-ups
Metcon
Metcon (Time)
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups
Scaling Options:
Reduce Reps
10 Push-ups
5 Dumbbell Strict Press or 5 Barbell Strict Press
Banded Strict Pull-ups
Ring Rows
Mobility
Warm-up (No Measure)
Swimmers Stretch (1 minute)
Spend time with the lax ball rolling out pecs, lats, and glutes