Crossfit

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

Easy Row 100 each

Moderate Row 100 each

Hard Row 100 each

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.

Categories: WOD

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