05/04/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

20 Seconds Good Mornings

20 Seconds Lateral Barbell Hops

20 Seconds Stiff Legged Deadlifts

20 Seconds Lateral Barbell Hips

20 Seconds Deadlifts

Skill/Strength

Warm-up (No Measure)

RUN & LATERAL BAR BURPEES

Rhythm & Breathing

Run Movement Prep

30 Seconds Jog in Place (Breathing Out Every 4-Count)

100 Meter Run

Lateral Bar Burpee Movement Prep

6 Steady Lateral Bar Burpees

DEADLIFT

General Set-up

Specific Set-up

Movement Prep

Establish Set-up Position

5 Deadlifts

.

Build to Workout Weight

REHEARSAL

1 Round

100 Meter Run

5 Deadlifts

5 Lateral Barbell Burpees

Metcon

Metcon (Time)

3 Rounds:

800 Meter Run

30 Deadlifts (155/105)

30 Lateral Barbell Burpees

L1: 135/85

L2: 95/65

L3: 75/55

Scale distance of run if needed

Mobility

Warm-up (No Measure)

Take a 100m walk

Lying banded hamstring stretches

Foam roll calves

Categories: WOD

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