08/27/2019 CF

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)

Categories: WOD

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