Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up in Groups of 3

*One person is on the rower while the other two perform a MB drill.

*30 sec. at each station, then rotate A to B, B to C, and C to A, one round a piece, 90 sec. total (not including transitions).

Partner A: Row, arms only

Partners B and C: Lying Med-Ball Throws

Perform 2 more rounds with:

Partner A: Row, legs only → Row, arms and legs

Partners B and C: Lying Kicking Med-Ball Passes + Lying Med-Ball Throws again

Pec Mobility

2 Minutes Each:

Foam roll/LAX ball pecs (1 min. each side)

Partner Pec Stretch (1 min. each partner)


Warm-up (No Measure)

Quick Movement Reviews

First, review the Bent Over Row with the empty barbell, then:

Quick Bench Press Review

Lay on bench, perform 10 reps PVC Bench Press.

Lay on bench, place barbell in J-Cups and practice spotting, then perform 10 reps, switch partners.

POP: heel contact with the ground, elbows in on the descent and ascent, contact the bar with under chest, lock out above the shoulder joint (semi-circle bar path).

Work up to starting weights for both movements.

Add weight x 8 reps of each

Add weight x 5 reps of each

Add weight x 3 reps x 2 sets

*Then, take down weight and figure out rotation between partners, who will share bars/stations and who goes first heat, then second heat.


Warm-up (No Measure)

You will do a bench and a row each round – 5 minute rest between the rounds. Aim for 75% 1RM.

Work with a partner to ensure you have spotters.

Bent Over Row (5-5-5-5-5)

Bench Press (5-5-5-5-5)


Warm-up (No Measure)

Grab a LAX Ball



-Upper Back/Shoulders

Spend 1 Minute on each side and on each area.

Categories: WOD

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