Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Team up (3)
P1: Rows 200m
P2 and P3: AMRAP
5 Active Spiderman e/s
5 Air Squats
5 Push Up to Down Dog
5 Mountain Climbers e/s
Alternate through as rows are completed
Each athlete rows twice
Warm-up
Warm-up (No Measure)
Station Set up and Warm Up
P1: 10 Abmat Sit ups
P2: 20 Singles/20 Fast Singles/20 Dubs or Attempts
P3: 5 MB Front Squats/5 MB Push Press/5 MB Thrusters/5 Wallballs
Rotate through 1x each
Quick Rehearsal
5 Cals
10 Dubs/Singles
5 Sit ups
5 Wallballs
Each athlete completes in any order
Metcon
Metcon (Time)
Metcon (AMRAP – Rounds and Reps)
AMRAP: 30
3 Person Teams
While accumulating 400/500 calories on the rower.
One person rests, one person rows, one person works on Karen/Annie Mashup
Once you reach 400/500 Calories on rower, two people rest one person works on Karen/Annie Mashup
AMRAP of:
Annie/Karen Mashup
50 Double Unders
50 Situps
30 Wallballs 20/14
40 Double Unders
40 Situps
30 Wallballs 20/14
30 Double Unders
30 Situps
30 Wallballs 20/14
20 Double Unders
20 Situps
30 Wallballs 20/14
10 Double Unders
10 Situps
30 Wallballs 20/14
Level 1: 3:1 Singles
Level 2: 2:1 Singles
Level 3: 1:1 Singles
Score is time to complete calorie row and rounds and reps of Karen/Annie mashup
Add Cals not completed to 30 minutes if the row isn’t completed
Mobility
Warm-up (No Measure)
Grab a foam roller/lax ball/band
or legs up on the wall
Mobilize and Socialize