Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Down Dog
Moderate Row
Up Dog
Faster Row
Musical AbMats
Skill/Strength
Warm-up (No Measure)
ABMAT SIT-UPS
Push the Air Out
Movement Prep
5 Slow AbMat Sit-ups (Emphasize Breathing Rhythm)
5 AbMat Sit-ups
DOUBLE UNDERS
Elbows Back
It’s All in the Wrists
Put the Practice In
Movement Prep
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
EMOM 5-8: 20-30 Seconds of Double Under Practice (Rest Until the Top of the Minute)
PRACTICE ROUND
1 Round
200m Row
10 Double-Unders
10 AbMat Sit-Ups
Metcon
Metcon (Time)
Buy-In:
750m Row
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
750m Row
DU Scale:
Reduce Reps
Practice Times: 90-75-60-45-30 Seconds of Practice
Single Unders: 75-60-45-30-15 Reps
Mobility
Warm-up (No Measure)
Foam Roll calves (1 minute e/s)
Upward/Downward Dog (1 minute)
Child’s Pose (1 minute)