07/03/2019 CF


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

PVC Pass Throughs

Active Samson + Air Squats

PVC Pass Throughs

Cossack Squats

PVC Pass Throughs

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

MOBILITY

Couch Stretch: 1:30 Each Side

Barbell Ankle Stretch: 1 Minute

PVC Lift Offs: 1 Minute

Skill/Strength

Warm-up (No Measure)

OVERHEAD SQUATS

Everything Up

Movement Prep

5 Pausing Overhead Squat

5 Overhead Squats

RUN

Everything Up

Movement Prep

First Run of Practice Round

PRACTICE ROUNDS

1 Round

200 Meter Run

10 Overhead Squats

Build to Workout Weight

1 Round

100 Meter Run

5 Overhead Squats

Metcon

Metcon (Time)

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

L1: 85/55

L2: 65/45

L3: 45/35

Mobility

Warm-up (No Measure)

Wall shoulder stretch (1 minute)

Lie with legs up on wall (1 minute)

Categories: WOD

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