Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Partner 1: Easy Row
Partner 2: Active Samson
Partner 3: Kettlebell Deadlifts (30 Seconds Per Side)
40 Seconds
Partner 1: Moderate Row
Partner 2: Active Spidermans
Partner 3: Russian Kettlebell Swings
20 Seconds
Partner 1: Fast Row
Partner 2: Push-up to Down Dog
Partner 3: Kettlebell Goblet Squats
MOBILITY
3-Person Rotation:
1 Minute Upper Back Foam Roll with Arms Straight
1 Minute Child’s Pose
1 Minute Chest Stretch
Skill/Strength
Warm-up (No Measure)
Row
Fast Start
Movement Prep
Each Partner:
5 Second Sprint Pace
10 Second Fast Pace
KETTLEBELL SWINGS
Speed
Movement Prep
With Lighter Kettlebell:
5 Kettlebell Deadlifts
5 Russian Swings
5 Kettlebell Swings
BURPEES
Speed
Range of Motion
Movement Prep
3 Steady State Burpees
3 Fast Burpees
REHEARSAL
1 Round
Each Partner:
5 Calorie Row
5 Kettlebell Swings
5 Burpees
Build to Workout Weight
1 Round
Each Partner:
3 Calorie Row
3 Kettlebell Swings
3 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
12/9 Calorie Row
12 Kettlebell Swings (53/35)
9 Burpees
Complete full rounds before switching
Level 1: 35/26
Level 2: 26/18
Level 3: 18/10
Mobility
Warm-up (No Measure)
Wrist and Forearm Stretches
Couch stretch (1 minute e/s)
Long Lunge Sequence