CrossFit – Fri, Feb 2

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

5 x [1 inchworm + 2 shoulder taps + 1 push-up]

:30 band pull-aparts

10 hollow rocks

10 Superman arch ups

10 ring rows

240202 (Time)

– RX –

5 rounds for time:

25 KB swings (35/53 lb)

10 chest-to-bar pull-ups

– INTERMEDIATE –

5 rounds for time:

25 KB swings (35/53 lbs)

10 kipping pull-ups

– BEGINNER –

5 rounds for time:

25 KB swings (18/26 lb)

10 jumping chest-to-bar pull-ups

Skill Work (Weight)

Post-workout:

Accumulate:

10 Turkish get-ups/arm

– Use a single DB or KB.

Stretching (No Measure)

2 sets:

1:00 child’s pose

10 scap pull-ups

– Hold the top of each scap pull-up for :01.

– AT-HOME – (Time)

5 rounds for time:

25 DB swings (35/50 lb)

10 up-down to a target (12 in)

– Use one dumbbell.