Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
400 Meter Run
60 Seconds
Spiderman Push-Backs
Chest Stretch
40 Seconds
Push-up to Down Dog
Front Rack Stretch
20 Seconds
Mountain Climbers
Wrist Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
RUN
Foot Position
Movement Prep
100 Meter Run
BURPEES
Foot Position
Movement Prep
3 Burpees
POWER CLEANS
Foot Position
Movement Prep
5 “No Feet” Hang Power Cleans
5 “No Feet” Power Cleans
Build to Lighter Weight
PRACTICE ROUND
1 Round
5 Power Cleans (Lighter Weight)
5 Burpees
100 Meter Run
Build to Workout Weight
1 Round
3 Power Cleans
3 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
L1: 115/75
L2: 95/65
L3: 65/45
Mobility
Warm-up (No Measure)
100m Cool Down walk
Roll out areas as needed!