Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

12 Days of Mobility: On The Tenth Day of Mobility …

1 min. Hip Distraction, each side

2×5 Partner Wall Slides

3 min. Back Bridge, accumulated

4 Shoulder Shrugs in a Handstand Hold

5 reps Spicy Hip Stretch, each side

6 Airplane Crash Victims, 3 each side, dynamic

7 Downward Dogs to Cobra and back

8 Lying Band Pulls, each side

9 Sit-ups to Pike + 9 Sit-ups to Straddle

10 Lying Shoulder Internal/External Rotations, each side

Prep for Holds

Perform Gymnastics Warm-up #3

*Headstand, Skin-the-cat, Ice Cream Makers

*Go through 5-10 reps of each, attempting everything when possible.


Warm-up (No Measure)

Step-up Prep as a Group

1. Perform 10 alternating Step-Forward Lunges.

2. With no load, perform 10 alternating Step-ups.

3. With a load one lighter than the workout, perform 10 alternating Step-ups.

4. With workout load, perform 6 alternating Step-ups.

Prep for Workout

45-30-15 sec. of:


Chin-Over-Bar Hold


Plank Hold


Metcon (AMRAP – Reps)

4 rounds

1 min. Double-unders

1 min. Chin-Over-Bar Hold

1 min. Step-ups (50/35 lb.)

1 min. Plank Hold

1 min. Rest
Level 1: 40/25

Level 2: 35/20

Level 3: 25/15/10

Scale DU to DU attempts, then to Fast Feet jumps

Scale Chin Over Bar to Top of Ring Row Hold


Warm-up (No Measure)

Airplane Crash Victim Stretch (5 e/s)

Roll out calves with lax ball

Downward Dog into Cobra

Categories: WOD

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