Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Reminder about our FREE kids class offering this Saturday! Sign up via the link on Facebook.
30 Seconds
Easy Row
Mountain Climbers
Moderate Row
Push-up Shoulder Taps
Faster Row
Push-up to Down Dog
MOBILITY
Chest Stretch: 1 Minute
Child’s Pose: 1 Minute
Skill/Strength
Warm-up (No Measure)
ROW
Feet Out Rowing
Movement Prep
30 Seconds Easy Feet Out Rowing
30 Seconds Moderate Rowing (Feet Strapped)
BURPEES
Movement Prep
5 Push-ups
5 Frog Hops (Jumping Feet Outside of Hands)
5 Burpees
GYMNASTICS
Feet
Toes to Bar Movement Prep
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Chest to Bar / Pull-up Movement Prep
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups (Or 3 More Pull-ups)
PRACTICE ROUND
1 Round
5 Calorie Row
4 Burpees
3 Chest to Bar Pull-ups
2 Toes to Bar
1 Pull-ups
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Scales for T2B and C2B:
Reduce Reps
Feet as High as Possible
Knees Up
Regular Pull-ups (For Chest to Bar)
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Strict Pull-ups (15 for 1st AMRAP, 10 for 3rd)
Mobility
Warm-up (No Measure)
Wall shoulder stretch (1 minute)
Lie on back with legs up on wall (1-2 minutes)
Lax ball to front and back of shoulders