Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)


100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Prep for WOD:

A big focus of today’s workout is the increasing distance Row.

1. Move at a steady pace for 1 min – Focus here on breathing in on the way in, and out on the way out

2. Row with legs only

– Focus here on coming up onto the ball of the foot when we are in our starting position, and driving through the middle of the foot as we push out

3. Row with legs and back (arms stay long)

– Focus here on timing! As soon as we drive out of our starting position, start to lean back

4. Row with the full stroke (slow it down here)

– Focus here on each step on the way out and back in- legs, back, arms, then arms, back, legs

After – perform 15 strokes, increasing speed every 5. Focusing on each point of performance during the row.

After the rowing drills, take some time to go over the options for Strict Pull-Ups:

Banded Strict Pull-Up

Ring Row with Feet on the Ground

Ring Row with Feet Elevated


Metcon (AMRAP – Rounds and Reps)


400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down

Warm-up (No Measure)


3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

Categories: WOD

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