08/22/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

With A Partner

400 Meter Medicine Ball Run

1 Minute

Partner Sit-ups

Partner Lateral Throws

Partner Chest Passes

Partner Squat Throws

Partner Alternating Slams

Performed with Light Weight Medicine Ball

Skill/Strength

Warm-up (No Measure)

TOES TO BAR

Fast Feet

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Movement Substitutions

Reduce Reps

Feet as High as Possible

Knees to Chest

WALLBALLS

Slow Down

Movement Prep

With Lighter Medicine Ball:

5 Front Squat

5 Push Press

5 Wallballs

With Workout Weight Medicine Ball:

3 Thrusters

3 Wallballs

PRACTICE ROUND

1 Round

100 Meter Run

5 Toes to Bar

50 Meter Wreck Bag Run

5 Wallballs

Metcon

Metcon (Time)

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Wreck Bag Run (50/40)

15 Wallballs (30/20)

200 Meter Run

*Score is slowest of the three rounds

Scale weight of wallball and wreck bag

Mobility

Warm-up (No Measure)

100 meter cool down walk

Couch stretch

Categories: WOD

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