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