Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Reminder about our FREE kids class offering this Saturday! Sign up via the link on Facebook.
Weighted Class Interval Run
30 Seconds
Easy Row
Straight Leg Swings (Right Side)
Easy Row
Straight Leg Swings (Left Wide)
Easy Row
Down Dog
MOBILITY
Wall Pigeon Pose: 45 Seconds Each Side
Seated Straddle with Bar Assist: 30 Seconds Each Side (Center, Right, Left)
Skill/Strength
Warm-up (No Measure)
Row
WRECK BAG CLEANS
Bag Centered
Arms
Movement Prep
With Lighter Weight:
6 Wreck Bag Deadlifts
6 Wreck Bag Jump Shrugs
6 Wreck Bag Cleans Over Shoulder
Build to Workout Weight and Repeat Sequence
PRACTICE ROUND
1 Round
20 Seconds Wreck Bag Cleans
10 Seconds Rest
20 Seconds Row Calories
Metcon
Metcon (AMRAP – Reps)
8 Rounds:
40 Seconds Wreck Bag Cleans (70/50)
20 Seconds Rest
40 Seconds Row Calories
20 Seconds Rest
Score is lowest rep total of the 8 rounds
Scale Wreck Bag weight
Mobility
Warm-up (No Measure)
Under the body shoulder stretch
Foam roll upper and lower back
Foam roll IT bands