Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Run
30-20-10 Seconds
Single Unders
Active Samson
AbMat Sit-ups
Skill/Strength
Warm-up (No Measure)
ROPE CLIMBS
Drills
Foot Locks
Standing Up
Coming Down
ROPE CLIMB PRACTICE
DOUBLE UNDER TEACHING POINT
Stay Loose
PRACTICE ROUND
1 Round
100 Meter Run
10 Double Unders
10 AbMat Sit-ups
Metcon
Metcon (Time)
For Time:
1 Mile Run
Directly Into…
50-40-30-20-10:
Double Unders
AbMat Sit-ups
*Choose a double under variation that you can complete the set of 50 in under 1:30
Warm-up (No Measure)
Downward Dog/Upward Dog (1-2 minutes)
KB calf smash (1 minute e/s)