05/16/2019 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.

Weighted Class Interval Run

30 Seconds

Easy Row

Straight Leg Swings (Right Side)

Easy Row

Straight Leg Swings (Left Wide)

Easy Row

Down Dog

MOBILITY

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 30 Seconds Each Side (Center, Right, Left)

Skill/Strength

Warm-up (No Measure)

Row

WRECK BAG CLEANS

Bag Centered

Arms

Movement Prep

With Lighter Weight:

6 Wreck Bag Deadlifts

6 Wreck Bag Jump Shrugs

6 Wreck Bag Cleans Over Shoulder

Build to Workout Weight and Repeat Sequence

PRACTICE ROUND

1 Round

20 Seconds Wreck Bag Cleans

10 Seconds Rest

20 Seconds Row Calories

Metcon

Metcon (AMRAP – Reps)

8 Rounds:

40 Seconds Wreck Bag Cleans (70/50)

20 Seconds Rest

40 Seconds Row Calories

20 Seconds Rest

Score is lowest rep total of the 8 rounds

Scale Wreck Bag weight

Mobility

Warm-up (No Measure)

Under the body shoulder stretch

Foam roll upper and lower back

Foam roll IT bands

Categories: WOD

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