Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 3
AMRAP 7:
200 Meter Empty Prowler
100’ Bear Crawl
10 Synchro Romanian Deadlifts
Skill/Strength
Warm-up (No Measure)
PROWLER PUSH
The Feet
Movement Prep
50 Meter Empty Sled Push
DEADLIFT
Movement Prep
Establish Bar & Foot Position
7 Deadlifts
PRACTICE ROUND
1 Round
15 Deadlifts (Opening Weight)
100 Meter Prowler Push
Weightlifting
Deadlift (1×5)
Build to a heavy set of 5
Metcon
Metcon (Time)
Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push (45/35)
L1: 125/85, 155/105, 185/125
L2: 115/75, 135/95, 155/115
L3: 95/65, 115/85, 125/95
Mobility
Warm-up (No Measure)
Foam Roll lower and upper back (1-2 minutes)
Lax ball to calves and hamstrings (1-2 minutes)