02/22/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm Up

2 Rounds

10 Air Squats (use role for first round)

8 Lateral Lunges

6 Inchworms

4 Burpees

2 Laps Around Rig

Grab Lax Ball

1 Min Each

Upper Back – left

Upper Back – Right

Low Back – left

Low Back Right


Warm-up (No Measure)

Core Activation

4 Rounds

25 Hollow Rock (scale to 30 second hollow hold)

25 Supermans (2 second hold)

1 Min Plank (accumulate)


Metcon (Time)


400m Row

20 Wallballs 20/14

30 Burpees

40 Box Jumps

400m Row

Push your endurance with this workout. Get uncomfortable. If you get done and think that was easy, you should have gone faster.


Weight of ball

Step ups


Warm-up (No Measure)


Spend a lot of time here today.

Handed Hamstring Stretches – laying on the ground.

Banded shoulser stretches at rig. 1 min

Foam Roll IT bands 1-2 Min a side

Categories: WOD

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