Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Spidermans
45 Seconds
Moderate Row
Active Samson
30 Seconds
Faster Row
Mountain Climbers
15 Seconds
Sprint Row
Burpees
Skill/Strength
Warm-up (No Measure)
WEIGHTED STRICT PULL-UP
Setting Up
Body Position
Movement Prep
10 Scap Pull-ups
8 Ring Rows (1 Second Hold At Top)
1-3 Strict Pull-ups
1-3 Light Weighted Pull-ups
REHEARSAL
1 Round
3 Calorie Row
6 Burpees Over Rower
3 Calorie Row
Gymnastics
Weighted Pull-ups (1×3)
Build to a Heavy Set of 3 Strict Pull-ups
Metcon
Metcon (Time)
5 Rounds:
15/10 Calorie Row
10 Lateral Burpees Over Rower
Mobility
Warm-up (No Measure)
Cool Down Walk 100m
Swimmers Stretch (1 minute)
Child’s Pose (1 minute)