Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm-Up!
With a partner, grab a medball to share, and rig run 5 laps- switching who holds the medball whenever!
Put the medball away and one partner grabs a barbell!
1 ROUND:
P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstraps until P1 is done
Then switch roles!
1 ROUND:
P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something
P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done
Then switch roles!
Partner Workout
Metcon (Time)
FOR TIME
250m Row
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
250m Row
-Rest 1:00-
250m Row
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
250m Row
-Rest 1:00-
250m Row
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
250m Row
*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 250m Row, each partner must row 125m while the other partner rests.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash
*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.