07/29/2019 CF

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)

Categories: WOD

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