Crossfit Garage – At Home

Workout Notes

– 10+ step-ups/round.

– Moderate DB load (35/50 lb).

– Reduce the distance of the run to be able to work for at least :45 on the step-ups and complete 10+ reps/round.

Warm-up (No Measure)

1 set:

200-m jog (slow)

10 alternating walking lunge steps

10 supermen

10 alternating step-ups

1 set:

200-m run (moderate)

10 DB good mornings

6 alternating DB step-ups

1 set:

200-m run (fast)

10 alternating DB step-ups

– No rest between movements.

Bodyweight Option (AMRAP – Reps)

Every 5:00 x 3 sets for reps:

800-m run

Max reps weighted step-ups (knee height)

Skill Work (Checkmark)

Post-workout:

3 sets:

15 V-ups

:15 hollow hold

20 alternating plank shoulder taps

Stretching (No Measure)

2 sets:

1:00 foam roll quads

:45 foam roll glutes/side