01/07/2019


Crusher CrossFit – Waconia – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

1 Min Easy Row

15 Medicine Ball Deadlifts

1 Min Easy-Medium Row

15 Squat to Medicine Ball

30 Sec Medium Row

10 Medicine Ball Strict Press

30 Sec Faster Row

10 Medicine Ball Slams

MOBILITY:

1 Minute Medball Squat Hold (Use elbows to push knees out, stay on heals)

KB Ankle Stretch – 45 Sec each Side

Skill/Strength

Warm-up (No Measure)

Discussion of movements:

WALLBALL

-Discuss technique – go through movement form and coach as needed.

Then,

5 Front Squats

5 Push Press

5 Wallballs

KB SWINGS

Discuss Technique.

Then with a light weight,

5 KB Deadlifts

5 Russian KB Swings

5 American KB Swings

ROWING:

Discuss Technique

Then,

30 Seconds easy

20 Seconds Moderate

10 Second Sprint

Rehearsal of WOD:

20 Seconds of Wallballs

20 Seconds of KB Swings

20 Seconds Row

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute Calorie Row

1 Minute Rest

Level 1: 14/10; 35/26

Level 2: 10/8; 26/18

Level 3: 8/6; 18/10

Mobility

Warm-up (No Measure)

Mobility:

Childs Pose – Walk hands to left, right and back to center

Thread the Needle – Both sides 45 Seconds

Grab a foam roller – pick a movement from the poster by mobility area and attack it

Categories: WOD

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