Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Rig Run
Front Plank
Push-up to Down Dog
Your Choice of Kettlebell Game:
Farmers & Lumberjacks
Kettlebell Tap Game
Skill/Strength
Warm-up (No Measure)
STRICT TOES TO BAR
Control the Legs
Movement Prep
3 Candlesticks Holding Post of Kettlebell
3 Slow Knees to Chest
3 Feet to 90 Degrees
3 Full Strict Toes to Bar
FARMERS CARRY
Time Under Tension
Movement Prep
100’ Farmers Carry (Lighter Weight)
100’ Farmers Carry (Workout Weight)
Run
Movement Prep
100m Jog
100m Moderate Run
REHEARSAL
1 Round
100m Run
50′ Farmers Carry
3 Strict Toes to Bar
Metcon
Metcon (Time)
6 Rounds:
200m Run
150′ Farmers Carry (53/35)
9 Strict Toes to Bar
L1: 35/26
L2: 26/18
L3: 18/10
Scale T2B:
Reduce Reps
Candlesticks Holding Post or Kettlebell
Slow Knees to Chest
Feet as High as Possible
Mobility
Warm-up (No Measure)
Upward/Downward Dog (1 minute)
Lying Spine Twists
Wrist and Forearm Stretches