Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
100M jog
5 Burpee Push ups
100M Jog
5 kickbacks
100 M Jog
5 Burpees
100M Farmers Carry (Light)
10 Sumo Deadlifts
100M Farmers Carry (Heavy)
10 Suit case deadlifts
50M bear carry
5 sandbag to shoulder (use medball or slamball)
Warm up to WOD weight on Suitcase dead lifts and Sand Bag Cleans
Metcon
Metcon (Time)
In Partners or Solo
Buy in:
200M Bearhug Carry and Farmers Carry
6 rds
10 Burpees (Scale Number down or to Kickbacks)
20 Suitcase Deadlifts 70/53 (10 each side) {Scale to 20 KB SUMO deadlifts}
10 Alternating Sandbag to Shoulder {Scale to 30 Slam Balls)
Solo version
10 Burpees (scale number down or to kickbacks)
20 Suitcase deadlifts (10 each side) Scale to Sumo deadlifts
5 Sandbag to Shoulder (Scale to 15 Slamballs)
***if with partner you cannot move to the next movement until both have finished.
Cash Out
200m Bear Hug Carry and Farmers Carry
Mobility
Warm-up (No Measure)
Mobility:
LAX Ball to Low Back – with Feet up on wall
With feet on wall – straddle legs and stretch as well – move ball to shoulders and roll those out
Take time to stretch today.