Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
200 Meter Run
Followed By….
30 Seconds
AbMat Sit-ups
Air Squats
Push-up to Down Dog
Kettlebell Deadlifts
Russian Kettlebell Swings
Box Step-ups
Box Jumps (Step Down)
Skill/Strength
Warm-up (No Measure)
RUN
Bouncing Ball
Movement Prep
50 Meter Run
HAND RELEASE PUSH-UPS
Tension
Movement Prep
3 Hand Release Push-ups
DEADLIFTS & KETTLEBELL SWINGS
Set-up & Finish
Deadlift Movement Prep
3 Deadlifts
Kettlebell Swing Movement Prep
3 Russian Kettlebell Swings
3 Kettlebell Swings
REHEARSAL
1 Round
100 Meter Run
2 Hand Release Push-ups
2 Kettlebell Swings
2 AbMat Sit-ups
2 Deadlifts
2 Air Squats
2 Box Jumps
Metcon
Metcon (Time)
2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)
L1: 35/26, 65/45
L2: 26/18, 55/35
L3: 18/10, 45/25/15
Mobility
Warm-up (No Measure)
Ankle stretches at wall (1 minute e/s)
Roll LAX ball on bottom of foot and calves
Couch stretch (1 minute e/s)