C44, Crusher CrossFit Kids & Teens – C44
Equipment:
Warm-up (No Measure)
PVC
Rower
Sled
Sandbag
Warm-up
Warm-up (No Measure)
Partner warmup-
P1) 100 run
P2) PVC good mornings
Switch.
P1) Row 250
P2) Inchworms to pushups
Switch.
P1) Run 100
P2) Pole squats
Switch.
P1) Row 250
P2) PVC back squats
Prep for workout-
Grab a sandbag and review sandbag back squats and deadlifts and sandbag over the shoulder. Each partner perform 10 reps of each and build to workout weight if necessary.
*Grab a box for deadlifts to increase ROM
Then,
Review sled pulls and practice 50m pulling forward and 50m pulling backwards
Metcon
Metcon (Time)
Partner Fun-
P1 – Sled Pull Forward 50m, Sled Pull Backwards 50m
Meanwhile P2 chips away at
200 Sandbag Back Squats
*Rotate every 100m completed on pull
Then,
P1- 250 Row
Meanwhile P2 chips away at
200 Sandbag Deadlifts
*Rotate every 250 completed
Then,
P1 – 100m Run
Meanwhile P2 chips away at
200 Sandbag over the shoulder
*Rotate every 100m run
Scaled options-
Reduce reps to 100 and go lighter as needed
Mobility
Warm-up (No Measure)
With your partner-
Hamstring stretch (30 seconds e/s)
Low back/Hip stretch (30 sec e/s)
Behind the back stretch (30 sec e/s)