04/30/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8:

Partner 1: Easy Rowing For Meters

Partner 2: 200 Meter Easy Run

Switch stations when running partner returns

MOBILITY

Banded Hamstring Stretch: 30 Seconds Each Side

Banded Cross Body Stretch: 30 Seconds Each Side

Skill/Strength

Warm-up (No Measure)

ROWING

Banded Rowing Drill

Movement Prep

45 Seconds Banded Rowing

45 Seconds Rowing

RUNNING

Banded Running Drill

Movement Prep

100 Meter Banded Run + 100 Meter Run (Each Partner)

REHEARSAL

1 Round

200 Meter Row

100 Meter Run

Metcon

Metcon (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest

Scale Row and Run distance if needed

Mobility

Warm-up (No Measure)

KB Calf Smash (1 minute e/s)

KB Hip Floss (1 minute e/s)

Categories: WOD

Previous Post:

«

Next Post:

»