07/05/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

200m Run

Quad Stretch

Knee to Chest

Soldie Kicks

100m Run

Inch Worm

Side Lunge

Cradle Stretch

100m RUN FASTER

Walking Spider Mans

Then,

3 Rounds

3 Air Squats + Broad Jump

High Knees Down

Butt Kickers Bacj

MOBILITY

Pigeon Pose: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Ankle Stretch: 1 Minute

Skill/Strength

Warm-up (No Measure)

MOVEMENT PREP + REHEARSAL

Pick 2 movements you have been wanting to work on and start to warm these up. Start light with the movement – don’t just go right into it. Coach can guide you.

Think about your personal goals when deciding movements – the coach can also guide you with what to choose if you have some goals. (See the WOD below for some general ideas!)

1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2

Metcon

Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Examples-

Practice Option 1:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Mobility

Warm-up (No Measure)

Roll out areas as needed!

Categories: WOD

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