08/01/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Push-up to Down Dog Click Here

20 Seconds

Moderate Row

Air Squats

10 Seconds

Fast Row

Reverse Lunges

AbMat Tic Tac Toe

MOBILITY

Squat Hold: 1 Minute

Couch Stretch: 90 Seconds Each Side

Squat Hold: Repeat For 1 Minute

Skill/Strength

Warm-up (No Measure)

ABMAT SIT-UPS

Knees

Movement Prep

5 Knee Out Sit-ups

5 Knees In Sit-ups

5 Sit-ups (Preference)

Row

Movement Prep

20 Seconds Easy

20 Seconds Moderate

20 Seconds Fast

AIR SQUATS

Knees

Movement Prep

5 Pausing Air Squats

10 Air Squats

PRACTICE ROUND

1 Round

20 Seconds AbMat Sit-ups

20 Seconds Row

20 Seconds Air Squats

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Row

1 Minute Air Squats

1 Minute Rest

Mobility

Warm-up (No Measure)

Upward/Downward Dog (1-2 minutes)

Foam Roll quads, hip flexors (1-2 minutes)

Categories: WOD

Previous Post:

«

Next Post:

»