Crusher CrossFit – Waconia – CrossFit
Warm-up
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.
Weightlifting
Front Squat (5×5 @ 75-80%)
Perform a lift every 2 minutes. Stay at the same weight the whole workout.
Metcon
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
RX+
C2B Pull Ups
Scale:
Bike or Row if needed
Burpee Box Step Up
Jumping Pull Up or Ring Row
SCORE = Time Per Round
Mobility
Warm-up (No Measure)
Mobility:
Super Runners Lunge
Sit Back and Stretch Hamstring
Foam Roll Lats