Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
Straight Leg Inchworms
Bear Crawl
Reverse Bear Crawl
Crab Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance
MOBILITY
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
STRICT PULL-UPS
Full Grip
Shoulders Back
Breathing
10 Scap Pull-ups (Grip Focus)
10 Second Chin Over Bar Hold (Shoulders Focus)
3 Strict Pull-ups (Breathing Focus)
100 meter run
1 Round
100 Meter Run
5 Strict Pull-ups
Metcon
Metcon (AMRAP – Reps)
Strict Nicole
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
-Score is total strict pull ups
-Choose a pull up scale that will allow you to get at leats 6-7 reps per round
Mobility
Warm-up (No Measure)
Cool down walk
Same banded mobility as in warm up