05/14/2019 CF


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

Categories: WOD

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