Crossfit Garage – CrossFit
General Warm-up (No Measure)
2 sets:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead squats
:15 side-plank hold/side
200-meter run
:20 plank hold
240412 (Time)
– RX –
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
– INTERMEDIATE –
3 rounds for time:
21 power cleans (75/115 lb)
400-m run
Plank hold for as much of run time as possible
– BEGINNER –
3 rounds for time:
12 power cleans (35/45 lb)
200-m run
Plank hold for as much of run time as possible
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
– AT-HOME – (Time)
3 rounds for time:
21 dumbbell power cleans (35/50 lb)
400-meter run
Plank hold for time equal to run time
– Use two dumbbells.