08/03/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Jog Around Rig

Active Dive-bombers Click Here

Slow Air Squats

Skip Around Rig

Active Dive-bombers Click Here

Air Squats

Bear Crawl Around Rig

Active Dive-bombers Click Here

Jumping Air Squats

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill/Strength

Warm-up (No Measure)

PULL-UPS

See the Feet

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick & Pops

3 Pull-ups

THRUSTERS

Finish Position

Movement Prep

5 Push Press

10 Second Overhead Hold

.

5 Front Squats

10 Second Front Squat Hold

.

5 Thrusters

.

Build to Workout Weight

PRACTICE ROUND

1 Round

100 Meter Run

3 Thrusters

3 Pull-ups

3 Burpees

Metcon

Metcon (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

L1: 65/45

L2: 55/35

L3: 45/25/15

Scale Pull-ups:

Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

Mobility

Warm-up (No Measure)

Under the body shoulder stretch (1 minute)

Front rack stretch (1 minute)

Pigeon Pose (1 minute e/s)

Categories: WOD

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