Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

We did a smell test in the green bins (Yes gross) – if you have wrist wraps or knee sleeves in your bin, please take them home to wash. They all smelled pretty bad. Also – take a cleaning wipe, and wipe out your bin as well. Thank you!

Pick A Game-

Farmers and Lumberjacks

Wallball Tic Tac Toe


Hit one general upper and lower body mobility piece

Active Chest Stretch: 1 Minute

Pigeon Pose: 1 Minute Each Side

Ankle Post Stretch: 45 Seconds Each Side


Warm-up (No Measure)


1 Round

:15 Seconds Movement 1

:15 Second Transition

:15 Seconds Movement 2


Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2


Practice Option 1:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees


Warm-up (No Measure)

Roll out areas as needed!

Categories: WOD

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