Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

2 Minute Rig Run – Jog around the rig


-High Knees

-Butt Kickers



Then – Line up at end of the gym in 2-3 lines and perform:

-Toy Soldier

-Inchworm (with push up)

-High Knee Skip

-Side Lunge

-Walking Knee Hug (bring knee to chest)


10 Wall Squats – Squat Therapy

10 Slow Descending Push Ups


Warm-up (No Measure)

Grab a Moderate KB and a 15 or 25# Plate


5 KB Deadlifts

5 KB Russian Swings

5 KB American Swings

–For the EMOM – the KB should feel Moderate – Switch out and perform this one more time with working weight

Then – Discuss Plate Goodmornings – This plate should feel a little heavier to hold today


Perform 10 Goodmornings

-Switch out weight

Perform 10 Goodmornings at working weight


10 Minute EMOM

Minute 1: 20 KB Swings

Minute 2: 20 Good Mornings

-Alternate these two movements for 10 minutes. 2 rounds each.

Warm-up (No Measure)

Prep for WOD:

Grab Ab Mat and Medicine Ball

-Sit Ups and Squat Jumps inside rig – Lunging outside of the rig.

Perform 5 Abmat sit ups – discuss movement standards

Medicine Ball Squat Jumps

5 Squats to Medicine Ball – don’t fully sit down

5 Jumps (without squatting)

5 Squat Jumps – Bear hugging the ball – hope you didn’t pick the 20# ball to stand by!

Walking Lunge

Discuss Movement Standard – Chest up, drive knees out

Lunges will take place outside of the rig – Cone to Cone is 40′


Metcon (Time)

Coach will determine if there is a time cap based on time remaining in class.

5 Rounds:

21 AbMat Sit-ups

18 Medicine Ball Squat Jumps (20/14)

40′ Walking Lunge


15 Sit Ups

10 Squat Jumps – OR 18 Air Squats (no jump)

40′ Walking Lunge


Warm-up (No Measure)


Thread the needle – lay on back

Banded Hamstring Stretches

Foam Roll Legs

Categories: WOD

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