Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up:

8 Min AMRAP – Warm Up Pace

• 10 cal Row, increasing pace each round

• 1 push-up + wall walk

• 20 Mtn climbers


Warm-up (No Measure)

8 Air Squat, pausing

• Hold 3-sec in bottom of squat and assess depth – are you at parallel

• Stand to Full Extension

10 Air Squats

• At workout pace

• Establish butt target if you can’t get to parallel

Using WOD Weight

8 KB Deadlift

8 KBS to eye level

2×8 KB Swing

• Change the KB weight now if needed between rounds of KBS


Practice a Round of the WOD. You should be between 1 Min and 1:20 – If not, make adjustments


Metcon (Time)

Every 2 min for 10 Rounds of:

•10 Row (cal)

•12 KB Swings (1.5/1)

•14 Air squats

Score: Slowest Round


Scale Load for KB

Reduce Reps to 8, 10, 12.

Level 3 Reps:


Warm-up (No Measure)

After WOD Skill Work:

Handstand Push Up

Execute the following complex:

1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.

2x’s Through the complex, rest 1 minute.

3x’s Through the complex, rest 90 seconds.

2x’s Through the complex, rest 1 minute.

1 Complex

Scaled Options:

Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.

HSPU will be in a pike position (1 ABMAT if needed).


Warm-up (No Measure)


Cool Down Row if Interested

Foam Roll Lower Back

Foam Roll Lats

Upward/Downward Dog

Categories: WOD

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