Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Prior to 8 minute skill session
– :10 Hold on Rope
(This is a basic necessity for Rope Climbs. Have athletes jump and hang on the rope with straight arms for :10.
– 5-7 Rope Pull-ups
(The goal here is to try and pull up high enough that the chest touches the hands. Have athletes try their best on this one)
– 5-7 Knee to Chest
Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4…
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Bike or Row
*Each Partner starts on different stations and rotate during the rest.