Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 1:
Easy Row
AMRAP 1:
Active Spidermans + Hamstring Stretch
AMRAP 1:
Single Unders
4 Straight Arm Burpee Penalty For Every Trip
AMRAP 1:
Right Leg Single Unders
2 Frog Hop Penalty For Every Trip
AMRAP 1:
Left Leg Single Unders
1 Burpee Penalty For Every Trip
Dumbbell Warmup
Each Side, Completed With 1 Light Dumbbell:
5 Deadlifts
5 Russian Dumbbell Swings
5 Front Squats
5 Strict Press & Reach
Skill/Strength
Warm-up (No Measure)
ROW
Go Slower
Movement Prep
20 Seconds @ 24 Strokes Per Minute
20 Seconds @ 26 Strokes Per Minute
20 Seconds @ 28 Strokes Per Minute
DOUBLE UNDERS
Go Slower
Movement Prep
20 Seconds High Single Under Practice
40 Seconds Double Under Practice
LATERAL DUMBBELL BURPEES
The Jump
Movement Prep
Establish Bottom Position
2 Lateral Dumbbell Burpees
DUMBBELL SNATCHES
The Jump
Movement Prep
Each Arm With Lighter Weight:
3 Push Press
3 Jump Shrugs
3 High Pulls
3 Muscle Snatches
Build to Workout Weight
3 Push Press (Each Arm)
3 Jump Shrugs (Each Arm)
3 Muscle Snatches (Each Arm)
6 Alternating Dumbbell Snatches
PRACTICE ROUND
1 Round
4 Calorie Row
8 Double Unders
4 Dumbbell Snatches
4 Lateral Dumbbell Burpees
Metcon
Metcon (Time)
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
L1: 35/26
L2: 26/18
L3: 18/10
Scale DU: Reduce Reps, 150 Singles
Mobility
Warm-up (No Measure)
100m Cool Down Walk
Forearm and wrist stretches (1-2 minutes)