Crossfit Garage – At Home

Workout Notes

– 3:00-6:00.

– Moderate DB load (35/50 lb).

– Reduce DB load to maintain the stimulus AND complete sets of 10+ reps at a time.

Warm-up (Checkmark)

2 sets:

:20 toe touches

– Rest :10.

:20 alternating plank shoulder taps

– Rest :10

:20 Arm swings overhead

– Rest :10.

1 set:

10 stagger-stance DB good mornings/leg

5 single-arm DB press/arm

5 single-arm DB hang snatches/arm

5 single-arm DB snatches/arm

1 set:

8 left-arm DB power snatches

8 right-arm DB power snatches

Equipment Option (Time)

5 rounds for time:

10 left-arm DB power snatches

10 right-arm DB power snatches

Bodyweight Option (Time)

5 rounds for time:

:30 handstand hold

15 jumping air squats

Stretching (No Measure)

1 set:

1:00 foot lacrosse ball mash/side

1:00 foam roll lower back