3/15/2019 CF

Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)

30 Seconds on – 10 Seconds Off- Use Tabata Timer!

Easy Single Unders

Straight Legged Inchworms

Kettlebell Deadlifts

Higher Single Unders

Push-up to Down Dog

Kettlebell High Pulls

Fast Single Unders

Active Spidermans

Russian Kettlebell Swings


Warm-up (No Measure)

Kettlebell Ankle Stretch: 45 Seconds Each Side

Pigeon Pose: 1 Minute Each Side

Up Dog: 1 Minute

While Stretching – discuss teaching for sit ups – Snap Up versus Roll Up

Then – 10 ab mat sit ups


Snap the hands VS roll

Movement Prep

20 Seconds Fast Single Unders

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

45 Single Unders

30 Seconds Double Under Practice


Snap Open vs. Roll Open

Movement Prep

7 Russian Kettlebell Swings (Lighter Weight)

7 Russian Kettlebell Swings (Workout Weight)


1 Round

10 Russian Kettlebell Swings

10 AbMat Sit-ups

10 Double Unders


Metcon (Time)

For Time:


Russian Kettlebell Swings (70/53)

After Each Round:

15 AbMat Sit-ups

30 Double Unders

Scale – Lighten your KB load – however, choose one a little heavier than you normally do today for the stimulus of the workout.

Double your jump rope reps!


Warm-up (No Measure)

Calf Stretch using rig

Up Dog – Stretch Core

Low Back Foam Roll

Categories: WOD

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