Crusher CrossFit – Waconia – NC COMPETE
A. CONDITIONING
Metcon (4 Rounds for time)
4 SETS
600m Run
200m EZ Jog
400m Run
-Rest 1:00 b/t Sets-
*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets.
Metcon (Time)
3 ROUNDS FOR TIME
40 Unbroken Wall Ball (20/14)
40 Cal Row
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
WITH A 10 MINUTE RUNNING CLOCK..
200m Run
-then-
2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Toy Soldiers
Knee Hugs
Side Shuffles
-then-
2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges
Workout
Metcon (Time)
FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)
-24:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up
C. STRENGTH / GYMNASTICS
Metcon (Time)
3 ROUNDS FOR TIME
25′ SA DB OH Lunge (R) (50/35)
25′ SA DB OH Lunge (L)
25′ HS Walk
15 HSPU