05/15/2019 CF


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)

Categories: WOD

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