Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
Active Samson + Air Squats
PVC Pass Throughs
Cossack Squats
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
MOBILITY
Couch Stretch: 1:30 Each Side
Barbell Ankle Stretch: 1 Minute
PVC Lift Offs: 1 Minute
Skill/Strength
Warm-up (No Measure)
OVERHEAD SQUATS
Everything Up
Movement Prep
5 Pausing Overhead Squat
5 Overhead Squats
RUN
Everything Up
Movement Prep
First Run of Practice Round
PRACTICE ROUNDS
1 Round
200 Meter Run
10 Overhead Squats
Build to Workout Weight
1 Round
100 Meter Run
5 Overhead Squats
Metcon
Metcon (Time)
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
L1: 85/55
L2: 65/45
L3: 45/35
Mobility
Warm-up (No Measure)
Wall shoulder stretch (1 minute)
Lie with legs up on wall (1 minute)