Saturday

Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Movement Prep – Get equipment out and organized in your station. Then,

Wallballs

8 WB Front Squats

8 WB Push Press

8 Wallballs

SDHP

8 Sumo DL

8 Sumo DL with Shrug

8 Sumo DL High Pull

Box Jump

8 Step Ups

8 Box Jumps

Push Press

8 Strict Press

8 Push Press – Pause at dip

8 Push Press

Mock Round of :20 at each station with a :10 Transition

Adjust as needed.

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Categories: WOD

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