Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Easy Row
5 Downward Dog into Push-up
Easy Side Lunges
30 Seconds
Moderate Row
5 Kick Backs
Moderate Side Shuffles
20 Seconds
Faster Row
10 Burpees
Faster Shuttle Runs
Skill/Strength
Warm-up (No Measure)
ROW
Feedback
Movement Prep
30 Seconds Easy Row Using Force Curve
SHUTTLE RUNS
Feedback
Movement Prep
30 Seconds Moderate Shuttle Runs Using Clock
REHEARSAL
1 Round
4 Calorie Row
5 Burpees
4 Shuttle Runs
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
15 Burpees
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds
Scale burpee reps/ kick backs
Mobility
Warm-up (No Measure)
Banded Shoulder Stretches on rig
KB Hip Floss
KB Calf Smash