Crusher CrossFit – Waconia – CrossFit
Warm Up
Warm-up (No Measure)
3 Rounds:
30 Seconds Each
Single Unders
Active Samson + Air Squats
Straight Leg Inchworms
Barbell Warmup
5 Back Rack Lunges (Each)
5 Pausing Back Squats
10 Elbow Rotations
5 Front Rack Reverse Lunges (Each)
5 Pausing Front Squats
MOBILITY
Child’s Pose on Box: 30 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS
Slow it Down
Movement Prep
15 Seconds Quick Single Unders
15 Seconds High Single Unders
30 Seconds High Double Under Practice
THRUSTERS
Bar First
20 Second Pausing Front Squat (Emphasizing Bar Up)
5 Front Squats
5 Push Press
5 Thrusters
5 Minute EMOM
5 thrusters per minute
build to above the starting workout weight
Then, prep as needed for the workout
Metcon
Gopher State Challenge 19.1 (AMRAP – Reps)
9 Minute AMRAP
Rx
7 Thrusters (115/80)
35 Double Unders
Scaled
7 Thrusters (75/55)
70 Single Unders
Mobility
Warm-up (No Measure)
KB Calf Smash
Calf Stretch
Lie on a medball on your back