01/03/2019


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

Categories: WOD

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