Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Jog around Rig
20 Seconds
Easy Jog
Quad Stretch
Knees to Chest
Easy Jog
Straight Leg Kick
Side Lunges
Easy Jog
Walking Samson
Walking Spiderman
Medicine Ball Jog
Medicine Ball Foot Taps
Medicine Ball Deadlifts
Medicine Ball Jog
Medicine Ball Slams
Medicine Ball Squats (Squat to Ball)
Medicine Ball Jog
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)
MOBILITY
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 1 Minute
Skill/Strength
Warm-up (No Measure)
KETTLEBELL SWINGS
Overhead
Hips & Knees
Kettlebell Swing Movement Prep
With a Lighter Weight:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
Build to Workout Weight
5 Russian Kettlebell Swings
5 Kettlebell Swings
Wallball Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
RUN
Upper Body
Movement Prep
Beginning of Practice Round
REHEARSAL
1 Round
200 Meter Run
5 Kettlebell Swings
5 Wallballs
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
L1: 35/26, 14/10
L2: 26/18, 10/8
L3: 18/10, 8/6
Mobility
Warm-up (No Measure)
KB Calf Smash (1 minute e/s)
KB Hip Floss (1 minute e/s)
Couch Stretch