Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row (Feet Out)
Squats to Medicine Ball
Box Step-ups
Moderate Row (Feet Out)
Medicine Ball Slams
Lateral Box Step-Overs
Faster Row (Feet Out)
Medicine Ball Foot Taps
Box Jump + Step Down (Low Box)
*Performed at a low box height and with workout weight medicine ball
Skill/Strength
Warm-up (No Measure)
ROW
The Feet
BOX JUMPS
The Feet
Movement Prep
5 Pausing Box Jumps (To Lower Box, Holding For 1 Second in Jump & Land)
5 Box Jumps (Workout Height)
WALLBALLS
The Feet
Movement Prep
6 Pausing Medicine Ball Front Squats
3 Push Press
6 Pausing Wallballs (1 Second in Bottom)
3 Wallballs
PRACTICE ROUND
1 Round
3 Calorie Row
100 Meter Run
3 Box Jumps
3 Wallballs
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Scale height of box and WB weight
Mobility
Warm-up (No Measure)
Couch Stretch (1 minute e/s)
Foam roll calves, hip flexors
Child’s Pose (1 minute)