C44, Crusher CrossFit Kids & Teens – C44
Equipment:
Warm-up (No Measure)
Light Medball
Light-moderate plate
Light KB (warmup)
Moderate KB (workout)
Warm-up
Warm-up (No Measure)
Warmup:
1 time through Tabata timer, alternating movements:
-Jumping jacks
-Kickbacks
Mobility:
30 second each side-
Banded hamstring distraction
Banded hamstring flossing
Core activation:
4 rounds:
30 seconds MB Russian Twists
(scale to unweighted)
Rest 15 seconds
30 seconds Plate Good mornings
Rest 15 seconds
Prep for workout with light KB-
10 KB deadlifts
5 Russian KB swings
5 American swings
With workout KB-
10 KBS
:15 second plank
Metcon
Metcon (AMRAP – Reps)
Every Other Minute On the Minute:
12 Minutes, alternating:
45 seconds Kettlebell Swings
45 seconds Plank Hold
*Must stop at 45 seconds. Score KBS reps
Scale to 30 seconds of work
Plank to knees or hands on box
Mobility
Warm-up (No Measure)
Grab a box and a lax ball and smash hamstrings. 1-2min each side.
Banded hamstring distraction. 30 seconds each side
Banded hamstring flossing. 30 seconds each side
If time permits- legs up the wall. 2+min