Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row/Bike/Run INCREASING EFFORT
MIN 1: EASY
MIN 2: EASY+
MIN 3: MODERATE
-THEN-
3 ROUNDS FOR TIME
10 Tempo Air Squats (33X1)
15 PVC Good Mornings
10 Cossack Squats
**5 MIN CAP on the 3 Rounds**
Workout
NCFIT Baseline – Strength (Weight)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.
NCFIT Baseline – Sprint (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
You can do Bike or Row for this portion – Feel free to alternate with the bike – put whatever machine you use in the comments.
For a run it would be a 400m sprint – if you do this, enter extra performance in wodify.
Optional Cool Down
Warm-up (No Measure)
OPTIONAL COOL DOWN
3 SETS WITH A PARTNER
Alternate 200m Run & Flow Stretching*
*Cycle between…
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)
1 Runs – 1 Stretches – Switch