Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Skill/Strength
Warm-up (No Measure)
RUN
Wall Drills
Movement Prep
Back to Wall Drill:
20 Seconds of Slow Pulls in Place
20 Seconds of Faster Pulls in Place
100 Meter Run
Wall Facing Drill:
20 Seconds Slow Pulls
20 Seconds Faster Pulls
100 Meter Run
PRACTICE ROUND
1 Round
50 Meter Run
100 Meter Run
Metcon
Metcon (Time)
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Mobility
Warm-up (No Measure)
Spend some time foam rolling adductors, calves, and glutes (1-2 minutes)