Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Play a Game!
Partner Workout
Metcon (No Measure)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
P1 – Row or Bike for Cals
P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Row or Bike for Cals
P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
Split up the use of the bikes as much as you can. No team should be on the bike the entire time. If your team is on the bike for all of one AMRAP then they should be on the rower for all of the other. Coaches will split up the best they can.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching