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!