Crossfit Garage – CrossFit

General Warm-up (No Measure)

PVC switch warm-up game

• Athletes stand in a circle, and each athlete holds a PVC upright.

• Coach calls “left” or “right,” and athletes rotate to the next PVC.

• Object: ensure the PVCs do not fall as the athletes rotate.

• The group must do penalty reps if an athlete drops a PVC or falls.

Penalty movements:

10 burpees

10 PVC pass throughs

10 PVC good mornings

10 PVC deadlifts

240426 (7 Rounds for reps)

– RX –

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max-reps deadlifts (225/315 lb)

– Rest 2:00 between rounds.

– INTERMEDIATE –

7 x 1:00 rounds of:

15 double-unders

5 burpees

Max-reps deadlifts (185/225 lb)

– Rest 2:00 between rounds.

– BEGINNER –

7 x 1:00 rounds of:

21 single-unders

3 burpees

Max-reps deadlifts (95/135 lb)

– Rest 2:00 between rounds.

Stretching (No Measure)

1 set:

1:00 foam roll glutes/side

1:00 seated pike stretch

– AT-HOME – (7 Rounds for reps)

7 x 1:00 rounds of:

21 double-unders

7 burpees

Max-reps dumbbell reverse lunges (35/50 lb)

– Rest 2:00 between rounds.

– Use two dumbbells.