Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1. Run Warmup
200 Meter Run
2. Burpee Prep:
40 Seconds Push-up to Down Dog
30 Seconds Active Spidermans
20 Seconds Frog Hops
10 Seconds Burpees
3. Rope Climb Prep
3 Seated Rope Pulls
2 Jumping Foot Locks
1 Rope Climb
4. Clean and Jerk Prep
5 Romanian Deadlifts
5 Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
_
5 Clean and Jerks
_
Build to Workout Weight
Metcon
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
RX Women: 95#
L1: 115/75
L2: 95/65
L3: 65/45
Scales:
Rope Climbs-
Reduce reps
20 seated rope pulls
20 strict pull-ups
AMRAP 3 of rope climbs
Burpees-
Reduce reps or complete as many burpees as possible until the clock hits 40 minutes
Mobility
Warm-up (No Measure)
Lax ball to traps and calves (1 minute e/s)
Upward/Downward Dog (1 minute)