CrossFit – Fri, Dec 29

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 single-under

5 forward step lunges/leg

:15 single-leg single-underside

5 Samson stretch lunges/leg

:30 backwards single-unders

5 lateral lunges/leg

:30 single-single-double

5 consecutive jumping lunges/leg

Skill Work (AMRAP – Reps)

Pre-workout:

1 set for max reps:

Max unbroken double-unders

or

2:00 max double-unders

Front Rack Lunge (- RX –
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
Same as RX’d)

Stretching (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– AT-HOME – (AMRAP – Reps)

5 sets for reps:

:30 left-leg dumbbell reverse lunges

– Rest :15

:30 right-leg dumbbell reverse lunges

– Rest 2:15 between sets.

– Use two dumbbells.