Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Rig Run
Push-up to Down Dog
Banded Pull-Aparts
Rig Run
Front Plank
Banded Pull-Aparts
Rig Run
Shoulder Taps
Banded Pull-Aparts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Skill/Strength
Warm-up (No Measure)
STRICT PULL-UPS
Upper Body
Movement Prep
10 Scap Pull-ups
1-3 Strict Pull-ups
Movement Substitutions
Banded Pull-ups
Ring Rows
BENCH PRESS & PUSH-UPS
Upper Body
Movement Prep
10 PVC Standing Bench Press
5 Push-ups
5 Empty Barbell Bench Press
Warm up round for Metcon
1 Round
3 Strict Pull-Ups
3 Mountain Climbers
3 Push-ups
3 Mountain Climbers
Weightlifting
Bench Press (1X3)
Metcon
Metcon (4 Rounds for reps)
Tabata Style:
Strict Pull-Ups
Mountain Climbers
Push-ups
Mountain Climbers
score is total reps across all four tabata rounds
Warm-up (No Measure)
Lacrosse ball to pecs and traps
Childs pose
Plane crash stretch