Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Low Box Step-ups
Side Lunges
45 Seconds
Moderate Row
Mountain Climbers with Hands on Box
Side Shuffles
30 Seconds
Faster Row
Straight Leg Burpees (No Chest Contact)
Shuttle Runs
Skill/Strength
Warm-up (No Measure)
Row
Legs Hips Arms
Posture
Movement Prep
15 Seconds Moderate Row
15 Seconds Fast Row
BURPEE BOX JUMPS
Broad Jump vs. Step and Jump
Lean Where You Want to Go
Movement Prep
3 Burpees
3 Box Jumps (Low Box)
3 Burpee Box Jumps (Workout Box)
SHUTTLE RUNS
Body Tight
Lean Where You Want to Go
Movement Prep
4 Easy Shuttle Runs
4 Moderate Shuttle Runs
4 Fast Shuttle Runs
REHEARSAL
1 Round
4 Calorie Row
4 Burpee Box Jumps
4 x 10 Meter Shuttle Runs
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 4:
21/15 Calorie Row
15 Burpee Box Jumps
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
Scale: adjust row or box reps as needed
Mobility
Warm-up (No Measure)
KB Calf Smash ( 1 minute e/s)
KB Hip Floss
Under body shoulder stretch