07/17/2019 CF

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)

Categories: WOD

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