Crusher CrossFit – Waconia – CrossFit
Warm-up (No Measure)
3-4 SETS EACH
P1 —> Bike for Cals (increase pace every time on the bike)
P2 —> DB Complex*
SA DB Swing
Then – As a class review the Turkish Get Up with a light weight – 2 reps a side together.
Turkish Get Up (Build to Quality Weight )
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Metcon (3 Rounds for time)
35/25 Cal Row
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-