Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Partner Rowling
3 Rounds Each:
Land Exactly on 150 Meters
Penalties:
Round 1: Air Squats
Round 2: Burpees
Round 3: Push-ups
*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.
MOBILITY
Chest Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
ROW
Loose Arms
Movement Prep
20 Seconds Easy Row (Just Legs)
20 Seconds Easy Row (Arms and Legs)
STRICT PULL-UPS
Tempo
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
PUSH-UPS
Tempo
Movement Prep
10 Second Push-up Plank Hold
3 Tempo Push-ups (3 Seconds Down, 1 Second Up)
3 Push-ups
AIR SQUATS
Tempo
Movement Prep
5 Slow Air Squats
5 Air Squats
REHEARSAL
1 Round
50 Meter Run
5 Calorie Row
1 Strict Pull-up
2 Push-ups
3 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
(1 round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, and 15 Air Squats)
Scales for Strict Pull-ups:
Reduce Strict PU Reps, Banded Strict Pull-ups , Box Strict Pull-ups, or Ring Rows
Scales for Push-ups:
Reduce Reps, Banded Push-ups, or Push-up to a Box or Bench
Mobility
Warm-up (No Measure)
Banded shoulder stretches at rig (1 minute e/s)
Under the body shoulder stretch (30 seconds e/s)
Couch stretch (1 minute)