Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson
Medicine Ball Foot Taps
Slow Air Squats
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Squats
Medicine Ball Relay
Teams of 3:
3 Rounds For Time:
Bear Crawl Down with Ball
10 Slamballs
Lunge Back with Ball
*Each Partner Goes 3 Times
MOBILITY
Front Rack Stretch on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
RUN
Soft Landing
Movement Prep
20 Seconds Easy Pulls in Place
20 Seconds Faster Pulls in Place
.
20 Seconds Easy Pulls in Place
20 Seconds Faster Pulls on Wall
.
100 Meter Run
BOX JUMPS
Jump & Landing
Movement Prep
10 Box Step-ups (Lower Height)
5 Box Jumps (Lower Height)
3 Box Jumps (Workout Height)
WALLBALLS
Jump & Landing
Movement Prep
5 Front Squats
5 Push Press
.
5 Max Height Push Press Throws (Dip & Drive, No Squat)
.
5 Wallballs
PRACTICE ROUND
1 Round
100 Meter Run
9 Wallballs
9 Box Jumps
Metcon
Metcon (Time)
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
Scale WB weight and height of box
Mobility
Warm-up (No Measure)
Couch stretch (1 minute e/s)
KB Calf Smash (1 minute e/s)
KB Hip Floss (1 minute e/s)