Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Seconds:
Easy AbMat Sit-ups
Push-up to Down Dog
Up Dog
GAME
Farmers & Lumberjacks
MOBILITY
Kettlebell Thoracic Opener: 2 Minute Hold
Skill/Strength
Warm-up (No Measure)
ABMAT SIT-UPS
Arms Overhead
Movement Prep
Establish Bottom Position
7 AbMat Sit-ups
KETTLEBELL SWINGS
Counterbalance
Quick Lockout
Movement Prep
With Lighter Bell:
10 Kettlebell Deadlifts
.
Show Counterbalance
.
5 Russian Kettlebell Swings
5 Kettlebell Swings
.
Build to Workout Weight
.
5 Russian Kettlebell Swings
5 Kettlebell Swings
WALLBALLS
Forearms Vertical
Movement Prep
Establish Vertical Forearm
Establish Three Points of Contact
.
5 Front Squats
5 Thrusters
5 Wallballs
REHEARSAL
1 Round
7 Kettlebell Swings
7 AbMat Sit-ups
7 Wallballs
Metcon
Metcon (Time)
5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
Level 1: 35/26, 14/10
Level 2: 26/18, 10/8
Level 3: 18/10, 8/6
Mobility
Warm-up (No Measure)
Wrist and forearm stretches
Downward/Upward Dog (1 minute)
Couch stretch (1 minute e/s)