Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Side Lunges
Moderate Row
Cossack Squats
Faster Row
Slow Air Squats
20 Seconds Each
Easy Single Unders
Quick Single Unders
Higher Single Unders
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Ankle Stretch: 1 Minute
Barbell Squat Hold: 1 Minute
Skill/Strength
Warm-up (No Measure)
DOUBLE UNDERS & RUN
Kiss the Heels
Movement Prep
30 Seconds of Single Unders
100 Meter Run
30 Seconds of Double Under Attempts
BACK SQUATS
Back & Down
Movement Prep
1 Minute of Slow Wall Squats
5 Pausing Back Squats
5 Back Squats
BACK SQUAT
TRANSITION + PRACTICE ROUND
1 Round
10 Double Unders
100 Meter Run
5 Calorie Row
Weightlifting
Back Squat (3×5)
Build to a heavy 3 sets of 5
Metcon
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
*Choose a rope number or variation that you can complete in under 3 minutes
-Reduce Reps
-150 Single Unders
-3 Minutes of Practice / Attempts
Mobility
Warm-up (No Measure)
KB Calf Smash (1 minute e/s)
KB Hip Floss
Downward Dog-pedal out calves (1 minute)