Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Reminder about our FREE kids class offering this Saturday! Sign up via the link on Facebook.
Warmup performed with one light kettlebell
30 Seconds
Side Lunges
Slow Air Squats
Knuckle Drags
Russian Kettlebell Swings
Active Samson
Kettlebell Goblet Squats
Kettlebell Strict Press (Right Arm)
Kettlebell Strict Press (Left Arm)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Stiff Legged Deadlifts
5 Front Squats
MOBILITY
Kettlebell Ankle Stretch: 1 Minute Each Side
Kettlebell Squat Hold: 1 Minute
Skill/Strength
Warm-up (No Measure)
FRONT SQUAT
Zombie Squats
Movement Prep
5 Pausing PVC Zombie Squats
5 PVC Zombie Squats
5 Front Squats
KETTLEBELL SWNGS
Zombie Arms
Movement Prep
With Lighter Weight:
5 Kettlebell Deadlift
5 Russian Kettlebell Swings
5 Kettlebell Swings
PRACTICE ROUNDS
1 Round
5 Front Squats
5 Kettlebell Swings
100 Meter Run
Build to Workout Weight
1 Round
5 Front Squats
5 Kettlebell Swings
100 Meter Run
Metcon
Metcon (Time)
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run
L1: 115/75, 53/35
L2: 95/65, 35/26
L3: 65/45, 26/18
Mobility
Warm-up (No Measure)
Use barbell to roll out forearms, quads, calves
Child’s Pose (1 minute)