Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

Get Warm

Run 6 laps around rig

Then, perform 10 reps each of the PVC Partner Complex.

Squat Prep

With an empty barbell:

Min. 1: 10 Back Squats

Min. 2: 8 Front Squats

Min. 3: 8 OH Squats

Min. 4: 8 Sots Presses

Min. 5: 8 OH Squats

Min. 6: 10 Back Squats

*Scale to an empty PVC as needed.


Warm-up (No Measure)

Prep OH Squat

Spend this time working up to your starting weight. Use:

2×7 reps

3×5 reps

*Aim for the last set of 5 to be at or just under your starting weight.

*If you need more sets to warm up, add more sets of 5 or 3 at the end.

*Prep as needed for the workout.


Overhead Squat (5-3-1-1-1)

Scaled Option


Extra Credit

Warm-up (No Measure)

In partners:

Run 6 laps around rig passing a MB

50 Partner MB Sit-up to Throw

Run 6 laps around rig passing a MB

50 Partner Wall Balls (standing side by side, I-go-you-go fashion)

Run 6 laps around rig passing a MB


Warm-up (No Measure)

Flexi Swimmers Stretch

Lax ball mid/upper back (1 minute e/s)

Frog Stretch (1 minute)

Categories: WOD

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