Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Buddy Relay
AMRAP 10:
10 Box Step-ups
10 Air Squats
100 Meters of “Rowling”
*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is your score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.
Skill/Strength
Warm-up (No Measure)
BOX JUMPS
Arms First
Movement Prep
10 Small Hops
10 Tall Hops
3 Box Jumps (Lower Height)
3 Box Jumps (Medium Height)
3 Box Jumps (Workout Height)
ROWING
Arms First
Movement Prep
30 Seconds Moderate Row (Emphasizing Arms Punching First on Recovery)
DUMBELL FRONT SQUATS
Arms First
Movement Prep
8 Dumbbell Front Squats (With Lighter Set of Dumbbells)
REHEARSALS
1 Round Each
6 Box Jumps
8 Front Squats
100 Meter Row
Build to Workout Weight
1 Round Each
3 Box Jumps
4 Dumbbell Front Squats
50 Meter Row
Metcon
Metcon (Time)
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50/35)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds ”
L1: 40/25
L2: 35/20
L3: 25/15/10
Lower height of box then to box steps ups if needed
Mobility
Warm-up (No Measure)
Roll out calves and glutes with lax ball
Couch stretch (1 minute e/s)