Crusher CrossFit – Waconia – CrossFit
Warm-up
200 rep Warm Up (No Measure)
4 Rounds
10 Jumping Jacks
10 Squat Jumps
10 Push Ups
10 Sit Ups
10 Knee Hugs
Then:
Row 500 Meters
Warm-up (No Measure)
As a class with PVC – Review the Squat Clean
-Deadlift
-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
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
Mobility
Warm-up (No Measure)
Mobility:
Foam Roll your IT Bands – 1 Minute Each Side
Thread the needle
Upward/Downward Dog