Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Partner Fish Game Relay
2 Rounds:
Partner 1: Fish Game
Partner 2: 100 Meter Run + 10 Air Squats
MOBILITY
Calf Stretch on Post: 45 Seconds Each Side
Skill/Strength
Warm-up (No Measure)
ROW
Weight Forward
Shoulder Height
Movement Prep
20 Seconds Just Legs
20 Seconds Legs & Hips
20 Seconds Legs, Hips, & Arms
PROWLER PUSH
Weight Forward
Shoulder Height
Movement Prep
100 Meter Team Prowler Push
PRACTICE ROUND
1 Round
Team 1: Row Calories
Team 2: 50 Meter Team Prowler Push
Metcon
Metcon (Calories)
2 Person Teams
3 Rounds:
400 Meter Prowler Push (Total Time)
Row 3 Minutes/Calories (Team Score)
Metcon (Time)
Sled Time
Combined Time for Sled Push on All Three
Mobility
Warm-up (No Measure)
Spend time with the lax ball rolling out calves, glutes, and hip flexors