CrossFit – Fri, Dec 22

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

10 arm swings across

10 arm swings overhead

10 torso twists

20 alternating hamstring scoops

20 high knees

20 butt kickers

:30 jumping jacks

:30 up-downs

:30 burpees

231222 (3 Rounds for reps)

– RX –

AMRAP 2:

200-meter run

AMRAP burpees

– Rest 2:00 –

AMRAP 4:

400-meter run

AMRAP burpees

– Rest 4:00 –

AMRAP 6:

800-meter run

AMRAP burpees

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

AMRAP 2:

200-meter run

AMRAP burpees

– Rest 2:00 –

AMRAP 4:

400-meter run

AMRAP burpees

– Rest 4:00 –

AMRAP 6:

600-meter run

AMRAP burpees

Stretching (No Measure)

Accumulate:

3:00 seated straddle stretch

– AT-HOME – (3 Rounds for reps)

Same as Rx’d, Intermediate, or Beginner