Saturday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Russian Swing → 7 KB American Swing

10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

Swap out for a heavier KB

Perform the following

5 KB Deadlift

5 Russian Swings

BOX JUMPS

8 Step Ups

6 Box Jump Step Down

PLATE OH LUNGE

4 Plate G2O

4 Plate at Chest Lunges

4 Plate OH Lunges

V-UPS/BICYCLE CRUNCH

Review and perform 10

REHEARSAL – 10 Reps of Each

KB Swing, Box Jump, OH Lunge, V-Ups

-Rotate-

Box Jump, OH Lunge, V-ups, KB Swing

-Rotate-

Just stand at their next station: OH Lunge, V-ups, KB Swing, Box Jump

**Discuss logistics!

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

Categories: WOD

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