Tuesday


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Flow Slow Through Each…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight)

Grab a barbell –

Immediately Into…

10 Tempo Good Morning (20×1)

20 Mountain Climbers

5/5 Single Arm Ring Row {Scale to 10 regular}

10 Tempo Sumo Deadlifts (20×1)

1:00 Front Plank

5/5 Single Arm Ring Row

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups

5/5 Single Arm Ring Row

10 Tempo Conventional Deadlifts (20×1)

Teaching:

Rope Climbs – J Hook Clamp

3 Clamps from Seated

3 Clamps from Standing

3 Rope Pull Ups + K2E

3 K2E + J Hook Clamp

1 Rope Climb

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

1 Rope Climb

-16:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

Categories: WOD

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