Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Active Samson + Air Squat
PVC Lat Stretch
Faster Row
Push-up to Down Dog
PVC Overhead Squats
Modified Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Skill/Strength
Warm-up (No Measure)
LATERAL ERG BURPEES
Lean In
Movement Prep
8 Frog Hops
4 Lateral Erg Burpees
ROW
Lean In
Movement Prep
30 Seconds Just Legs
30 Seconds Full Stroke
OVERHEAD SQUATS
Elbows Down
Movement Prep
30 Seconds PVC Waiter Overhead Squats
30 Seconds PVC Overhead Squats
5 Pausing Barbell Overhead Squats
PRACTICE ROUND
1 Round
5 Calorie Row
5 Lateral Erg Burpees
5 Overhead Squats (Opening Weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
*Looking to get to the barbell on every round so reduce reps if needed
Scale: Reduce OHS weights
Mobility
Warm-up (No Measure)
100m Cool down walk
Lax ball to front and back of shoulders (1-2 minutes)
Pigeon Pose (30 seconds e/s)