Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Jogging Around Rig Inside
30 Seconds:
Easy Jog
Quad Stretch
Knees to Chest
Mountain Climbers
Moderate Jog
Straight Leg Kick
Walking Samson
Top Half Burpees
Faster Jog
Side Lunge
Slow Air Squats
Easy Burpees
MOBILITY
Chest Stretch: 45 Seconds
Up Dog: 45 Seconds
Skill/Strength
Warm-up (No Measure)
TOES TO BAR
Arch
Movement Prep
20 Second Arch Position Hold on Floor
10 Seconds Arch Position Hold on Bar
5 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
BURPEES
Roll vs. Snap
Movement Prep
3 Spidermans Each Leg
3 Frog Hops
3 Rolling Burpees
3 Snapping Burpees
RUN
Wall Drill
Movement Prep
20 Second Jog in Place with Back to Wall
100 Meter Run
REHEARSAL
1 Round
100 Meter Run
5 Toes to Bar
5 Burpees
Metcon
Metcon (Time)
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees
Scaling T2B:
Reduce Reps
Feet as High as Possible
Knees to Chest
Mobility
Warm-up (No Measure)
Upward/Downward Dog (1 minute)
Child’s Pose
Roll out areas as needed!