08/09/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 1:

Easy Row

AMRAP 1:

Active Spidermans + Hamstring Stretch

AMRAP 1:

Single Unders

4 Straight Arm Burpee Penalty For Every Trip

AMRAP 1:

Right Leg Single Unders

2 Frog Hop Penalty For Every Trip

AMRAP 1:

Left Leg Single Unders

1 Burpee Penalty For Every Trip

Dumbbell Warmup

Each Side, Completed With 1 Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Front Squats

5 Strict Press & Reach

Skill/Strength

Warm-up (No Measure)

ROW

Go Slower

Movement Prep

20 Seconds @ 24 Strokes Per Minute

20 Seconds @ 26 Strokes Per Minute

20 Seconds @ 28 Strokes Per Minute

DOUBLE UNDERS

Go Slower

Movement Prep

20 Seconds High Single Under Practice

40 Seconds Double Under Practice

LATERAL DUMBBELL BURPEES

The Jump

Movement Prep

Establish Bottom Position

2 Lateral Dumbbell Burpees

DUMBBELL SNATCHES

The Jump

Movement Prep

Each Arm With Lighter Weight:

3 Push Press

3 Jump Shrugs

3 High Pulls

3 Muscle Snatches

Build to Workout Weight

3 Push Press (Each Arm)

3 Jump Shrugs (Each Arm)

3 Muscle Snatches (Each Arm)

6 Alternating Dumbbell Snatches

PRACTICE ROUND

1 Round

4 Calorie Row

8 Double Unders

4 Dumbbell Snatches

4 Lateral Dumbbell Burpees

Metcon

Metcon (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

L1: 35/26

L2: 26/18

L3: 18/10

Scale DU: Reduce Reps, 150 Singles

Mobility

Warm-up (No Measure)

100m Cool Down Walk

Forearm and wrist stretches (1-2 minutes)

Categories: WOD

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