05/10/2019 CF


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)

Categories: WOD

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