Wednesday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Team 1k Row!!

In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner…

AMRAP x 5 MINUTES

5 Burpees in-sync

10 Sit-ups in sync

15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.

Teaching and Prep

200m Jog, Below Race Pace

into…

4 x 100m Quick Pacing via Line Drills

Set 1 & 2 – Moderate Pace, focus on breathing and smooth stride turnover.

Set 3 & 4 – Race Pace, focus on finding and maintaining sustainable pace.

PART 2 Review

Discuss movement standards – and modifications – then perform the following

4 Pull-ups

8 Push-ups

12 Sit-ups

NCFIT Baseline – Aerobic (Time)

ON A 12:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.

**Rest at Least 5:00 before the Bodyweight AMRAP

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups

Categories: WOD

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