Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Fish Game / Mobility
**Partner 1: **Fish Game (4 Minutes)
**Partner 2: **Mobility (4 Minutes)
4 Minutes of Mobility:
1 Minute Kettlebell Ankle Stretch (Each Side)
1 Minute Kettlebell Squat Hold
1 Minute Child’s Pose on Kettlebell
Penalty Based on Fish Game Scores
0-200: 10 Burpees + 10 Air Squats
201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats
601-800: 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats
1001+: No Penalty
Skill/Strength
Warm-up (No Measure)
ROW & KETTLEBELL SWINGS
11 to 1
Kettlebell Swing Movement Prep
With a Lighter Kettlebell:
5 Kettlebell Deadlifts
10 Russian Kettlebell Swing
5 Kettlebell Swings
Build to Workout Weight
5 Kettlebell Swings
Row Movement Prep
20 Seconds Just Legs
20 Seconds Just Hips
20 Seconds Full Stroke
WALLBALLS
Timing
Movement Prep
5 Front Squats
5 Push Press
5 Max Height Wallballs
5 Workout Height Wallballs
PRACTICE ROUND
1 Round (Each Partner)
6 Calorie Row
6 Kettlebell Swings
6 Wallballs
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)
Partners Switch After Full Rounds
L1: 35/26, 14/10
L2: 26/18, 10/8
L3: 18/10, 8/6
Mobility
Warm-up (No Measure)
KB Hip Floss (1 minute e/s)
Couch Stretch (1 minute)
Forearm stretches (30 secs e/s)