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