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)