Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Grab a light KB:
30 Seconds
Air Squats
Down Dog
Reverse lunges (no weight)
Up Dog
Reverse lunges (light KB)
Active Divebombers
Hollow Hold
Arch Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Child’s Pose on Kettlebell: 1 Minute
Front Rack Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
KETTLEBELL SWINGS & PUSH PRESSES
Squeeze
Weight Back
Movement Prep
With a Light Kettlebell & Empty Barbell:
10 Russian Kettlebell Swings
5 Kettlebell Swings
5 Barbell Strict Press
5 Barbell Push Press
TOES TO BAR
Superman
Movement Prep
30 Second PVC Superman Hold
10 Kip Swings
5 Knees to Chest
3 Toes to Bar
PRACTICE ROUNDS
1 Round
5 Kettlebell Swings
5 Push Presses
5 KB Reverse Lunges
5 Toes to Bar
Build to Workout Weight
1 Round
5 Kettlebell Swings
5 Push Presses
5 KB Reverse Lunges
5 Toes to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
30 KB Reverse Lunges
30 Toes to Bar
L1: 35/26, 85/55
L2: 26/18, 75/45
L3: 18/10, 45/35
Mobility
Warm-up (No Measure)
Wrist and forearm stretches (1 minute e/s)
Upward/Downward Dog (1 minute)
Wall shoulder stretch (1 minute)