Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups
Into…
2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Slam Ball G2OH
10 DB Burpees
10 Ring Rows
– 10 Minute CAP –
Double Under Prep
:15 each
– Single Unders
– 2 Singles + 1 High Jump
– High Jumps
– 2 Singles + 1 Double
– 1 Single + 1 Double
– :20 Double Under Attempts
Devil’s Press
– 6 Alt. DB Snatches
(Focus on fast opening of the hips and lockout arm position overhead)
– 3 DB Burpees
(Focus on keeping a tight and flat back as you stand with the DBs)
– 3 Devil’s Presses
(Focus on landing with a wide stance and really using the hips to drive the DBs overhead)
Prep for WOD – Do a rehearsal if needed.
Row 100m
10 Singles or Dubs
5 Box Step Up Overs
5 Slam Balls
2 Devils Press
2 Tempo Ring Rows (1111)
Recovery Workout
Metcon (Time)
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs (24/20)
25 Slam Balls (30/20)|(20/10)
10 DB Devil’s Press (35/25)|(25/15)
10 Tempo Ring Rows (1111)
-At least 1:00 Walking Rest b/t Sets-
-30:00 Time Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Group Mobility or Stretching