Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
FOR TIME
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
Then,
5 Strict Press
5 Push Press
5 Front Squats
5 Thrusters
10 Kip Swings
5 Dynamic Kip Swings – Bigger Kip
5 Kip Swings while pulling down on the bar – Engage the lats more in the pull
5 Kipping Pull-up / Pull-up Attempts
Strength
Thruster (3×5)
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads