Crusher CrossFit – Waconia – CrossFit
Warm-up
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
Skill/Strength
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
Metcon (Time)
RX:
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.
Scale:
Weight of ball
Step ups
Mobility
Warm-up (No Measure)
Mobility:
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