Monday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up (7 min cap)

3-4 SETS

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings (barbell in flaghold)

7/7 Alt. Groiners

14 Barbell Hops

Movement Teaching

-Add 15’s or 25’s to your barbell for light load, but enough so you have plates on your barbell.

Coach will go through teachings and reps.

After strength portion – prep for WOD quickly.

50 M Run

10 Singles

50m Run

10 Double Unders

Strength

Deadlift (3-3-3-3-3)

Deadlift*

*Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME

200m Run

Into…

3 ROUNDS

15 Deadlifts (185/135)|(135/95)

50 Double Unders

into…

200m Run

-10:00 Hard Cap-

Categories: WOD

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