04/03/2019 CF

Crusher CrossFit – Waconia – CrossFit


Turf Warm Up (No Measure)

– Lunges Down

– Leg Kicks Back

– Knee Hugs Down

– External Rotation Knee hugs back

– But Kickers half way

– High Knee other half

– Side shuffle down

– Side shuffle back (opposite way)

– Lateral skip Down

– Lateral skip Back (opposite way)

– Carioca Down

– Carioca Back (opposite way)

– Burpee Sprint down

– Burpee Sprint back

Warm-up (No Measure)

Perform 10 Squat Therapy Squats against the wall – Slow, fight for good range of motion.

Then – Grab a barbell and begin to warm up front squat as a class at the rig.

Coach will go over form and get you warm. Partner with someone similar height to you.


Front Squat (5×5 @ 75-80%)

Perform a lift every 2 minutes. Stay at the same weight the whole workout.


Metcon (3 Rounds for time)

3 rounds

100m Run

10 burpee box jump over 24/20

15 Pull up

10 Burpee box jump over

100m Run

– 5 min Time Cap per round

– rest 3 mins after each round


C2B Pull Ups


Bike or Row if needed

Burpee Box Step Up

Jumping Pull Up or Ring Row

SCORE = Time Per Round


Warm-up (No Measure)


Super Runners Lunge

Sit Back and Stretch Hamstring

Foam Roll Lats

Categories: WOD

Previous Post:


Next Post: