Crusher CrossFit – Waconia – CrossFit


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 (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


Warm-up (No Measure)


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.

Categories: WOD

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