Crossfit Garage – At Home

Workout Notes

– 11:00-16:00.

– Light DB load (25/35 lb).

– Reduce DB load and/or use just one DB to complete all sumo deadlift high pulls in 1-2 sets, reduce the volume of the jumps to 12-15 reps to complete in 1:30 or less, and reduce the volume of the sit-ups to 15 to finish in under 1:00.

Warm-up (No Measure)

2 sets:

:30 wide stance squats

– Rest :10.

:30 lateral line hops

– Rest :10.

:30 hollow rocks

– Rest :10.

2 sets:

5 DB sumo deadlift high pulls

7 jumps to, or over, an object

9 sit-ups

– Rest as needed.

Equipment Option (Time)

5 rounds for time:

15 DB sumo deadlift high pulls

18 jumps to, or over, an object (knee height)

21 sit-ups

– Use two DBs.

Bodyweight Option (Time)

5 rounds for time:

15 weighted ground-to-shoulders

18 jumps to, or over, an object (knee height)

21 sit-ups

Skill Work (Checkmark)

Post-workout:

200-m DB suitcase carry, left

200-m DB suitcase carry, right

– Rest as needed.

Stretching (No Measure)

3 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right