Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
WARM UP
30 Seconds
Row
Push-up to Down Dog
Sit-ups
30 Seconds
Row
Active Samson
Sit-ups
30 Seconds
Row
Inchworms
Sit-ups
MOBILITY
Warrior Squats: 1 Minute
Front Rack Stretch: 1 Minute
Front Squat Hold: 1 Minute with medball
Skill/Strength
Warm-up (No Measure)
Teaching
Row
-posture
Movement Prep
30 seconds row
Medball Cleans
-the hands
Movement Prep
3 Deadlifts
3 Deadlift-Shrugs
3 Front Squats
3 Pull Unders
3 Medball Cleans
Sit ups
-palms to toes
Movement Prep
10 sit ups
Rehearsal
1 Round
5 Calorie Row
5 Medball Squat Cleans
5 Sit-ups
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Row
1 Minute Medball Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest
Scale weight of medball
Mobility
Warm-up (No Measure)
Couch Stretch
KB Squat hold
Cobra Pose
Squat Therapy