Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Warm up

200 M run

60 seconds each side pigeon pose

200 M run

60 seconds each side Sampson Stretch

200 M run


High Knees

Butt Kickers

Toy Soldiers

Side Shuffle Down and Back

Warm-up (No Measure)

Then – get right into WOD Prep and discussing movements:

Discuss and teach Sled Push – Practice with small groups/partners -Straight Arms—Short Choppy Steps


Sled Push Practice (build to workout weight 2 @ 50M

Weighted Run Practice (100 M at less than workout weight)

–Stand Tall Short steps, land softly.

Russian Twists – Review movement and modifications – Perform a few and ensure you have a space laid out for this.

Ensure you have your equipment and logistics planned out for the WOD.


Metcon (AMRAP – Rounds and Reps)

Team of 3

30 Minute AMRAP

“WaterFall Style”

50 M Sled Push (1 Length of Driveway) 180/75#

100M Sandbag Run Men 50/40 Ladies 30/20

250m Run

20 Russian Twists 20/14# and 10 Sit Ups

P1: Starts with Sled Push and Sandbag Run

P2: Starts with 250m Run

P3: Starts with Russian Twists and 10 Sit Ups

**You can’t move on to the next movement until your partner is complete.

Scale by completing less weight and shortening the run if needed – speak to the coach.


Warm-up (No Measure)


Cool Down 10 Minutes

Calf Stretching

Trap Smash with Lacrosse Ball or Barbell

Categories: WOD

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