05/18/2019 CF


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

Categories: WOD

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