04/18/2019 CF

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8:

Buddy 1:

Meter Row

Buddy 2:

6 Barbell Stiff Legged Deadlifts

6 Lateral Hops Over Barbell

6 Box Step-ups (5 each leg)

Switch Stations after buddy 2 completes step-ups. Add two reps with each round. 6, 8, 10, 12, 14…

Skill/Strength

Warm-up (No Measure)

ROW

Brace vs. Bounce

Movement Prep

Establish Catch Position

30 Seconds Moderate Row

BOX JUMPS

Brace vs. Bounce

Movement Prep

5 Step-ups Each Side

10 Small Hops

10 Tall Hops

10 Second Quarter Squat Hold on Top of Box

3 Box Jumps (Lower)

3 Box Jumps (Workout Height)

DEADLIFTS

Brace vs. Bounce

Movement Prep

10 Second Bottom Position Hold

5 Slow Deadlifts

5 Deadlifts

Build to Workout Weight

REHEARSAL

1 Round

50 Meter Row

5 Deadlifts

5 Box Jumps

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Mobility

Warm-up (No Measure)

Banded Hamstring Stretches

KB calf smash (1 minute e/s)

KB hip floss (1 minute e/s)

Categories: WOD

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