Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Prep the Sled Push
Run 2 minute Rig Run as a group, then perform:
4×3 lengths Sled Push
Skill/Strength
Warm-up (No Measure)
Prep for Workout
Run through one round of:
60 Double-unders/Singles
2 lengths Sled Push
6 laps Farmers Carry
*Use workout modifications/loads.
*Adjust as needed and prep for workout
Metcon
Metcon (5 Rounds for reps)
5 Rounds for Reps
1 minute Double Unders
1 minute Sled Push
1 minute Farmers Carry/Hold
3 minutes rest
Load should be moderate and unbroken
Scale DU to Singles
Mobility
Warm-up (No Measure)
Lax ball to calves and forearms
KB smash to quads