Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Toe Touch to Overhead Reach
Push-up to Down Dog
Active Samson
Active Spidermans
As a Team
400 Meter Wreck Bag Run
200 Meter Empty Sled Push
Skill/Strength
Warm-up (No Measure)
SLED PUSH
Straight Arm vs. Bent Arms
Movement Prep
50 Meter Sled Push (Empty)
50 Meter Sled Push (Workout Weight)
WRECK BAG RUN
Arms
Movement Prep
50 Meter Run (Back Carry)
50 Meter Run (Shoulder Carry)
REHEARSAL
1 Round
10 Meter Sled Push
25 Meter Wreck Bag Run
50 Meter Run
Metcon
Metcon (AMRAP – Rounds)
Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Push (95/45)
100 Meter Wreckbag Run (50/35)
200 Meter Run
Every time someone completes the 200m run, mark one round. *Score is total rounds for the team
-Each team has only one sled, but multiple Wreck Bags (or weighted objects) for the runs
-Sled is the only station that can’t have multiple athletes moving on it
-Athletes can “lap” each other
-Once you finish the sled, you move directly to the Wreck Bag run, and then directly to the run with no rest
-Only rest would be waiting for the sled to become available
Mobility
Warm-up (No Measure)
Spend some time foam rolling into calves, hamstrings, quads
Lax ball to glutes