C44, Crusher CrossFit – Waconia, Crusher CrossFit Kids & Teens – CrossFit
Warm-up
Warm-up (No Measure)
With a partner
(Grab a Plate and Light KB)
1 partner performs 20 plated good mornings while the other does air squats (switch)
1 partner performs 20 KB DL while other partner does Upward Dog-Downward Dog
1 partner performs 20 lunges in place while other does dynamic pigeon pose
Then 2 rds
Complete 10 reps each of partner over and unders
Grab KB that is lighter than WOD weight
10 KB DL
10 Russian Swings
10 American Swings
Increase weight to WOD weight and perform with partner Sychro
5 KB DL
5 Russian Swings
5 American Swings
Then grab your ABMAT and Med Ball for Situps Toss to Partner
Complete 10 Synchro Situps and then 10 (5 each Situp Toss to Partner)
Then 1 rd of practice for WOD
5 Synchro KB Swings
10 Burpees ( 5 each you go I go)
10 Situps toss to partner (5 each)
Warm-up (No Measure)
With a partner
(Grab a Plate and Light KB)
1 partner performs 20 plated good mornings while the other does air squats (switch)
1 partner performs 20 KB DL while other partner does Upward Dog-Downward Dog
1 partner performs 20 lunges in place while other does dynamic pigeon pose
Then 2 rds
Complete 10 reps each of partner over and unders
Grab KB that is lighter than WOD weight
10 KB DL
10 Russian Swings
10 American Swings
Increase weight to WOD weight and perform with partner Sychro
5 KB DL
5 Russian Swings
5 American Swings
Then grab your ABMAT and Med Ball for Situps Toss to Partner
Complete 10 Synchro Situps and then 10 (5 each Situp Toss to Partner)
Then 1 rd of practice for WOD
5 Synchro KB Swings
10 Burpees ( 5 each you go I go)
10 Situps toss to partner (5 each)
Metcon
Metcon (Time)
Hansen – Partner Style
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
5 Rounds for Time
30 KB Swings 70/53 (syncro with partner)
30 Burpees (you go I go)
30 MedBall Situps with Partner 20# (15 each)
L1 53/35 14#
L2 35/26 12#
L3 26/18 (20 burpees, Unweighted Situps)