Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up:
1 Minute
Very Easy Row
Active Samson + Air Squat
Upper Back Foam Roll
1 Minute
Easy Row
Active Spidermans
Kettlebell Thoracic Opener
1 Minute
Easy-Moderate Row
Push-up to Down Dog
Kettlebell Ankle Stretch (1 Minute Each Side)
MOBILITY
Upper Back Foam Roll
Kettlebell Thoracic Opener
Kettlebell Ankle Stretch
Skill/Strength
Warm-up (No Measure)
Teaching and Movement Prep:
Row – Seat Away From Feet – Grip on Handle – Prep
Establish Seat Position
30 Seconds of Rowing & Grip
KB Swings – Same as Rower – “Seat” away from heels – gas pedal – Prep
Lighter KB
5 KB DL
5 Russian Swings
5 Full Swings
Rehersal
1 Round
200m Row
10 KB Swings – lighter weight
—Build to WOD Weight–
1 Round
100m Row
5 KB wings (WOD weight)
Metcon
Metcon (Distance)
AMRAP 10: Row for Meters
On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings
Kettlebell: 53/35
Modify this workout by weight of KB. You can also modify by height of the KB
Mobility
Warm-up (No Measure)
Mobility:
Upper Back Foam Roll – Grab KB Over head to anchor if you would like