Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 7:
Partner 1:
50 Meter Light Kettlebell Farmers Carry (Each Side)
Partner 2:
AMRAP:
5 Push-up to Down Dogs
10 Active Samsons
*Switch Stations When Partner Returns From Run
Kettlebell Warmup
Performed With Light Kettlebell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)
MOBILITY
Kettlebell Lat Smash
Kettlebell Pec Smash
Kettlebell Calf Smash
Skill/Strength
Warm-up (No Measure)
KETTLEBELL SWINGS
Knees
Hips
Arms
Movement Prep
10 Hip Pops
5 Russian Kettlebell Swings
5 Kettlebell Swings
PULL-UPS
Knees
Hips
Arms
10 Scap Pull-ups
.
15 Second Arch Hold
5 Kip Swings
.
15 Second Hollow Hold
5 Hollow Hip Pops
.
1-3 Strict Pull-ups
.
3 Pull-ups
RUN
More Steps
Movement Prep
100 Meter Run
PRACTICE ROUNDS
1 Round
100 Meter Run
10 Kettlebell Swings (Light Weight)
5 Pull-ups
Build to Workout Weight
1 Round
100 Meter Run
6 Kettlebell Swings (Light Weight)
3 Pull-ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L1: 35/26
L2: 26/18
L3: 18/10
Scale Pull-ups:
Reduce Reps
Jumping Pull-ups
Ring Rows
Banded Pull-ups
Mobility
Warm-up (No Measure)
Forearm and wrist stretches (1 minute)
Lax ball to front and back of shoulders
Downward Dog-pedal out feet