Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Down Dog
AbMat Sit-ups (No Arms)
Single Unders
Push-up to Down Dog
Straight Legged AbMat Sit-ups
Single Unders
Straight Leg Inchworms to Push-up
AbMat Sit-ups
MOBILITY
Couch Stretch: 1 Minute Each Side
Ankle Stretch on Post: 30 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Handcuffs
Movement Prep
15 Seconds High Single Unders
30 Seconds of Banded Double Taps
15 Seconds Double Under Practice
ABMAT SIT-UPS
Kipping vs. Folding
Movement Prep
Establish Sitting Position
5 AbMat Sit-ups
RUNNING
Pull vs. Push
Movement Prep
30 Seconds Pulls in Place
100 Meter Run
REHEARSAL
1 Round
10 Double Unders
10 Sit-ups
100 Meter Run
Metcon
Metcon (Time)
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
Scales for DUs:
Reduce Reps
Timed Stations (2:30 – 2:00 – 1:30 – 1:00 – :30)
Single Unders (150-120-90-60-30)
Mobility
Warm-up (No Measure)
Take a 100m walk
Roll out calves, shins, and bottoms of feet with LAX ball
Downward/Upward Dog (1 minute)