Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Rowing Speed Golf:
8 Holes (4 Each Partner)
Hole 1: 178 Meters
Hole 2: 212 Meters
Hole 3: 193 Meters
Hole 4: 182 Meters
Hole 5: 239 Meters
Hole 6: 207 Meters
Hole 7: 246 Meters
Hole 8: 222 Meters
12 Minute Cap
Partner Not Rowing:
Ankle Stretch
Skill/Strength
Warm-up (No Measure)
ROW
Lower Body Placement
Upper Body Placement
Connection and Power
Monitor Set-up
PRACTICE ROUND
50 Meters (+2 Estimated Average Split Time)
50 Meters (At Estimated Average Split Time)
50 Meters (-2 Estimated Average Split Time)
Metcon
2k Row (Time)
Max Effort 2k Row
Mobility
Warm-up (No Measure)
100m Cool Down walk
Roll out areas as needed!