Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Announcements:
**6AM Class will be cancelled effective next week
**7:30PM CrossFit will be Bootcamp for the next 4 weeks – Mon and Wed only… Tues and Thurs will still have 7:30pm
**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.
**Please no food in the kids area – and wash hands before entering!
Get Sweaty in Partners!
While one person performs 10 cals. on the rower, the other performs
Alternating Long Lunges + Samson Stretch
Switch
While one person performs 10 cals. (faster than before) on the rower, the other performs
AMRAP 5 Jumping Lunges + 5 Standing Toe-Touches (Bend over and touch toes—Yup!)
Switch
In Partners or Groups of Three (I go, you go)
2 sets
5 Plated Good Mornings + 10-sec. Superman Hold at top position.
5 Sit-ups
Skill/Strength
Warm-up (No Measure)
Prep for Workout
10 Box Step-ups + 5 Box Jumps
10 Kipping Swings + 5 Hanging Leg Raises + 5 Toes-to-Bars (or attempts)
10 Sit-ups
*Prep as needed for the workout
Metcon
Metcon (AMRAP – Reps)
4 min. Row for Cals.
2 min. Toes-to-Bars
2 min. Superman Hold w small plates
4 min. Row for Cals.
2 min. Modified GHD Sit-ups
2 min. Box Jumps (24/20 in.)
4 min. Row for Cals.
Scaled Option:
4 min. Row for Cals.
2 min. Lying Hands-to-Feet
2 min. Superman Hold
4 min. Row for Cals.
2 min. Sit-ups
2 min. Step-ups
4 min. Row for Cals.
Mobility
Warm-up (No Measure)
Row/Walk for 3-5 min. to get HR down