Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Spidermans
Frog Hops
40 Seconds
Moderate Row
Mountain Climbers
Kickbacks
20 Seconds
Faster Row
Air Squats
Burpees
MOBILITY
Squat Hold: 1 minute
Pigeon Pose on Box: 1 Minute
Skill/Strength
Warm-up (No Measure)
GOBLET SQUATS
Movement Prep
5 Air Squats
5 Goblet Squats (light)
5 Goblet Squats (workout weight)
*Emphasize the pause at the top to rest and breathe
BURPEE
Breathe at the Finish
Movement Prep
6 Slow Burpees (Emphasize Composure Breath)
3 Faster Burpees
ROW
Rhythm
Movement Prep
20 Seconds @ 24 Strokes Per Minute
20 Seconds @ 26 Strokes Per Minute
20 Seconds @ 28 Strokes Per Minute
20 Seconds @ 30 Strokes Per Minute
PRACTICE ROUND
1 Round
10 Calorie Row
3 Goblet Squats
3 Burpees
Metcon
Gopher State Challenge 19.3 (Time)
For Time (30 minute time cap):
Rx
300/250 Calorie Row
every 3:00, starting on the 0:00 perform 2 DB Goblet Squats (50/35) and 2 lateral burpees over the rower.
Add 2 reps per movement per round
Scaled
250/200 Calorie Row
every 3:00, starting on the 0:00 perform 2 DB Goblet Squats (35/20) and 2 lateral burpees over the rower.
Add 2 reps per movement per round
Mobility
Warm-up (No Measure)
Cool Down Walk
Downward Dog-pedal out calves (1 minute)
Child’s Pose (1 minute)