Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
Partner 1: Easy Rowing For Meters
Partner 2: 200 Meter Easy Run
Switch stations when running partner returns
MOBILITY
Banded Hamstring Stretch: 30 Seconds Each Side
Banded Cross Body Stretch: 30 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
ROWING
Banded Rowing Drill
Movement Prep
45 Seconds Banded Rowing
45 Seconds Rowing
RUNNING
Banded Running Drill
Movement Prep
100 Meter Banded Run + 100 Meter Run (Each Partner)
REHEARSAL
1 Round
200 Meter Row
100 Meter Run
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest
Scale Row and Run distance if needed
Mobility
Warm-up (No Measure)
KB Calf Smash (1 minute e/s)
KB Hip Floss (1 minute e/s)