Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog
30 Seconds
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank
Skill/Strength
Warm-up (No Measure)
ABMAT SIT-UPS
Breathing
Movement Prep
10 AbMat Sit-ups
BIKE
Fast Start
Movement Prep
5 Second Sprint
25 Seconds Moderate
DEADLIFTS
Load & Lift
Movement Prep
5 Pausing Deadlifts^
5 Deadlifts
Build to Lighter Weight
REHEARSAL
1 Round
10 AbMat Sit-Ups
5 Calorie Row
5 Deadlifts
Build to Workout Weight
1 Round
5 AbMat Sit-Ups
4 Calorie Row
3 Deadlifts
Metcon
Metcon (Time)
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Row (Men)
18-14-10-7-3: Calorie Row (Women)
10-8-6-4-2: Deadlifts (275/185)
L1: 225/155
L2: 185/125
L3: 155/105
Mobility
Warm-up (No Measure)
Upward/Downward Dog (1 minute)
Lying Spine Twists (1 minute)
Lax ball to hamstrings, glutes, IT bands