Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
With A Partner
400 Meter Medicine Ball Run
1 Minute
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Partner Alternating Slams
Performed with Light Weight Medicine Ball
Skill/Strength
Warm-up (No Measure)
TOES TO BAR
Fast Feet
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
WALLBALLS
Slow Down
Movement Prep
With Lighter Medicine Ball:
5 Front Squat
5 Push Press
5 Wallballs
With Workout Weight Medicine Ball:
3 Thrusters
3 Wallballs
PRACTICE ROUND
1 Round
100 Meter Run
5 Toes to Bar
50 Meter Wreck Bag Run
5 Wallballs
Metcon
Metcon (Time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/40)
15 Wallballs (30/20)
200 Meter Run
*Score is slowest of the three rounds
Scale weight of wallball and wreck bag
Mobility
Warm-up (No Measure)
100 meter cool down walk
Couch stretch