Monday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

2 or 3 Times

GROUP 1

5 Air Squats

4 Kick Backs

3 Straight Leg Sit-ups

GROUP 2

100m Run

Switch when Group returns from the run

Extended Warm-up

Warm-up (No Measure)

Get Stations Ready

BARBELL

ABMATS

MEDBALL

BURPEE PULL UP SPOT

MOVEMENT PREP

MEDBALL SIT UPS

5 Medball Sit Ups each

BURPEE PULL UPS

3 Burpees Each

3 Jumping Pull Ups Each

2 Burpee Pull Ups Each

SQUAT CLEANS

With Empty Barbell or DB’s

5 Deadlifts

5 Hang Muscle Cleans

5 Front Squats

5 Squat Cleans

Repeat per athlete

Quickly Build to Wod Weight

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP: 30

3 Person Teams

400m Medball Run (20/14)

30 Squat Cleans (95/65)

45 Burpee Pull Ups

60 Medball Situps

C44 will use DB’s for Squat Cleans

Split reps However/All run with one medball

L1 75/55

L2 65/45

L3 55/45/35

Cool Down

Warm-up (No Measure)

100m Cool Down Walk

Couch Stretch

Pigeon Pose

Up dog

Categories: WOD

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