08/29/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


Warm-up (No Measure)


Wall Drills

Movement Prep

Back to Wall Drill:

20 Seconds of Slow Pulls in Place

20 Seconds of Faster Pulls in Place

100 Meter Run

Wall Facing Drill:

20 Seconds Slow Pulls

20 Seconds Faster Pulls

100 Meter Run


1 Round

50 Meter Run

100 Meter Run


Metcon (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run


Warm-up (No Measure)

Spend some time foam rolling adductors, calves, and glutes (1-2 minutes)

Categories: WOD

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