Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Play Hoover Ball to Warm Up

Mobility/Stability Work

2 Rounds

6 Spicy Hip Stretch – each position

6 reps Hip Flow #2

2 Rounds

10 Superman (In Plank position, raise L arm, R leg off floor – Switch) – Hold for 3 sec. each rep.

20 Floor Back Extensions


Warm-up (No Measure)

As a group, perform:

10 MB Front Squats

10 Sit-ups

10 Parallette Jumps (forward facing)

5 x 1 Front Squat + 1 Wall Ball + 5 Wall Balls

10 V-Ups or workout modification

10 Lateral Parallette Jumps or workout modification

*Prep as needed for the workout.


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Wall Balls (20/14 lb.)

10 V-ups

20 Lateral Parallette Jumps

*Only one person working at a time. Partners complete one round at a time.


8 Reps of Each

Tuck Ups or Sit Ups

Lower item to jump over -or line


Warm-up (No Measure)


Partner Wall Stretch – Place hands on wall – partner presses between shoulder blades lightly, drop head through arms.


Foam Roll IT Bands

Categories: WOD

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