05/17/2019 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.

40 Seconds

Single Unders

Toe Touch to Air Squats

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers

No Bands-

30 Seconds of Each:

Bird Dogs

Side Plank (Each Side)

Medicine Ball Goblet Squat Holds

Medicine Ball Warm-up

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

Skill/Strength

Warm-up (No Measure)

DOUBLE UNDERS

Hands in Pockets

Movement Prep

Put Hands in Pockets

20 Seconds Single Unders

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

90 Seconds of Practice

90 Single Unders

WALLBALLS

Hands Under

Movement Prep

Establish Hand Position

3 Front Squats

3 Push Press

3 Thrusters

3 Wallballs

DEADLIFTS

Hands

Movement Prep

Establish Grip

7 Deadlifts

PRACTICE ROUND

1 Round

10 Double Unders

5 Wallballs

3 Deadlifts

Weightlifting

Deadlift (1×3)

Build to Heavy Set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

L1: 215/135, 14/10

L2: 195/115, 10/8

L3: 155/95, 8/6

Scale DU:

Reduce Reps

90 Seconds of Practice

90 Single Unders

Mobility

Warm-up (No Measure)

Lax ball to glutes, hamstrings, calves

Pigeon Pose (30 secs e/s)

Categories: WOD

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