06/11/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

30 Seconds

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Wrist Stretch

Front Rack Stretch


Warm-up (No Measure)


Piece By Piece

Jump Shrug

Jump Shrug + High Pull

Muscle Clean

Tall Cleans (2-4-6-Full)

Movement Prep

4 Jump Shrugs

4 Jump Shrug + High Pulls

4 Muscle Cleans

4 Tall Cleans

4 Power Cleans

Rehearsal Round

2 Power Cleans

100 Meter Run

2 Power Cleans


1 Hang Power Clean + 1 Power Clean

Complete this complex without setting the bar down.
15 Minutes to Build to a Heavy Complex

Looking to complete about 7-10 total sets today

As you get heavier in weight, make smaller jumps


Metcon (Time)

For Time:

15 Power Cleans (155/105)

600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105)

200 Meter Run




Warm-up (No Measure)

Lie with legs up on the wall

Lacrosse ball to traps and low back

KB Calf Smash

Categories: WOD

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