4/02/2019 CF

Crusher CrossFit – Waconia – CrossFit


200 rep Warm Up (No Measure)

4 Rounds

10 Jumping Jacks

10 Squat Jumps

10 Push Ups

10 Sit Ups

10 Knee Hugs


Row 500 Meters

Warm-up (No Measure)

As a class with PVC – Review the Squat Clean


-Shrug – Speed – Squeeze butt

-High Pull – Bar Path

-Transition – Fast Elbows

-Front Squat – with some pause squats

-Full movement Squat Clean

Then grab a partner and spend time warming up the Squat Clean for the WOD. 7-10 Minutes here


Metcon (Time)

Teams of 2

For Time

2000m Row

50 Squat Cleans (205/135)

Level 1: 185/105

Level 2: 155/85

Level 3: 95/65

Warm-up (No Measure)

Post WOD Skill/Strength Work

Pick movements/progressions you can do unbroken!

4 Rounds – Unbroken

10 Second Hollow Hold

10 Second Hollow Rock

10 V Ups

rest 30 sec between sets

*Scale to lower reps or bend knees.

After your 4 rounds – Accumulate 1 min in the Superman Hold and then 1 min in the Superman Rock


Warm-up (No Measure)


Foam Roll your IT Bands – 1 Minute Each Side

Thread the needle

Upward/Downward Dog

Categories: WOD

Previous Post:


Next Post: