Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
Play a Game!
then…
After the game, have athletes perform the following dynamic stretching routine…
1:00 at Each Station:
Inch Worms
Bootstrap Squats
Samson Lunges
Seal Pose to Down Dog
Toy Soldier Kicks
Warm-up
Warm-up (No Measure)
Light KB and Wall Ball
RKBS
5x Focus on Shoulders down and back with relaxed arms
5x Focus on relaxing grip at the top
5x Focus on breathing
Wall Ball
5x Focus on powerful leg drive
5x Focus on bringing hands down after press
5x Focus on breathing – 1 to 2 breathes per rep
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
30 Wall Balls (20/14)
30 Russian KB Swing (53/35)|(35/26)
Finisher
Warm-up (No Measure)
3 SETS
20 MB Russian Twists
20 Hollow Flutter Kicks
20 Banded Face Pulls
-Rest as Needed b/t Sets-