Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Partner Rowling
2000 meters for time split between two partners.
10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.
There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval.
Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing.
Then:
30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Skill/Strength
Warm-up (No Measure)
MOVEMENT PREP + REHEARSAL
1 Round
:15 Seconds Movement 1
:15 Second Transition
:15 Seconds Movement 2
Metcon
Metcon (No Measure)
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Examples-
Practice Option 1:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Mobility
Warm-up (No Measure)
Roll out areas as needed!