Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Medicine Ball Deadlifts
Moderate Row
Medicine Ball Front Squats
Faster Row
Medicine Ball Thrusters
Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats
MOBILITY
Child’s Pose on Medicine Ball: 1 Minute
Medicine Ball Squat Hold: 1 Minute
Skill/Strength
Warm-up (No Measure)
Row
Movement Prep
15 Seconds Easy
15 Seconds Moderate
15 Seconds Fast
WALLBALL & PUSH PRESS
3-Pointer
Push Press Movement Prep
5 Strict Press
5 Dip and Holds
5 Push Presses
Wallball Movement Prep
5 Strict Presses
5 Push Presses
5 Front Squats
5 Wallballs
Build to Barbell Workout Weight
REHEARSAL
1 Round
20 Seconds Wallballs
20 Seconds Push Presses
20 Seconds Row
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest
L1: 14/10, 85/55
L2: 10/8, 75/45
L3: 8/6, 45/35
Mobility
Warm-up (No Measure)
Couch Stretch (1 minute)
Wall Shoulder Stretch (1 minute)
Swimmer Stretch