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