Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Straight Leg Inchworms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
MOBILITY
Pigeon Pose + Lat Stretch: 30 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
TOES TO BAR
Rhythm
Movement Prep
10 Scap Pull-ups
10 Kip Swing Taps
5 Knee Up Taps
3 Toes to Bar (No Tap)
RUN
Lean
Movement Prep
Each Partner:
20 Seconds Leaning Pulls
100 Meter Run
PRACTICE ROUND
1 Round
100 Meter Run
5 Toes to Bar
Metcon
Metcon (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
Score is slowest round
Scale T2B:
Reduce Reps
Feet as High as Possible
Knees Up
Mobility
Warm-up (No Measure)
Take a 100m walk
Upward/Downward Dog (1 minute)
Foam Roll calves, quads, IT bands