Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
Athlete’s Choice Tabata
Then…
1 ROUND
20 Plank Medball Taps → Mountain Climbers → Groiners
10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O
10 Air Squats → Lunges → Sit-ups
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs
MIN 2 — Med ball cleans, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups
MIN 2 — Med ball cleans, Moderate Effort
Cool Down
Warm-up (No Measure)
FOR RECOVERY
10:00 Foam Rolling
5:00 Upper Back & Lats
5:00 Quads & IT Band