Crossfit Garage – CrossFit
General Warm-up (No Measure)
1 set:
10 arm swings (across)
10 arm swings (overhead)
10 unweighted good mornings
10 alternating lunge + twists
10 push-ups
10 RDLs
10 bent-over rows
10 hang muscle cleans
10 shoulder presses
– Use an empty barbell for the last 4 exercises
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
24/30 cal bike (Time)
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Keep rounds to 2:30 or less. Advanced athletes should push for sub-2:00 rounds.
– Use any available bike.
– Perform each round as fast as possible.
Target time 20 minutes
Time cap 23 minutes
Stretching (No Measure)
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm