Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2 Relay
AMRAP 8:
25’ AbMat Overhead Walking Lunge (Right Arm)
5 AbMat Sit-ups
25’ AbMat Overhead Walking Lunge (Left Arm)
Other Parter: Dumbbell Front Rack Hold (35’s/25’s)
MOBILITY
Couch Stretch: 1 Minute Each Side
Skill/Strength
Warm-up (No Measure)
ABMAT SIT-UPS
Knee Position
Movement Prep
5 Butterfly AbMat Sit-up
5 Knees Forward AbMat Sit-ups
WALKING LUNGES
Balance
Movement Prep
50’ Walking Lunge (Hands Free)
Movement Substitutions
30 Reverse Lunges or Box Step-ups
DUMBBELL POWER CLEANS
Touching the Ground
Metcon
Metcon (Time)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
L1: 40/25
L2: 35/20
L3: 25/15
Mobility
Warm-up (No Measure)
Couch Stretch (1 minute e/s)
Lying body twists (1 minute)
Wall Shoulder stretch (1 minute)