CrossFit – Fri, Feb 9

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 round:

20 single-unders

1:00 inchworm + push-ups

20 single-unders

1:00 hollow rocks

20 single-unders

1:00 up-downs

20 single-unders

1:00 plank shoulder taps

20 single-unders

1:00 burpees

240209 (Time)

– RX –

For time:

100 wall-ball shots (14/20 lb) (9/10 ft)

400-m run

200-ft DB overhead walking lunge (35/50 lb)

– Use one DB.

– INTERMEDIATE –

For time:

80 wall-ball shots (14/20 lb) (9/10 ft)

400-m run

200-ft DB overhead walking lunge (25/35 lb)

– Use one DB.

– BEGINNER –

For time:

50 wall-ball shots (8/10 lb) (9/10 ft)

400-m run

100-ft walking lunge

Skill Work (No Measure)

Pre-workout:

On a 6:00 running clock:

5-7 squat therapy reps

Stretching (No Measure)

1 set:

1:00 couch stretch/side

1:00 hamstring stretch/side

– AT-HOME – (Time)

For time:

100 single-DB thrusters (35/50 lb)

400-m run

200-ft single-arm DB overhead walking lunge (35/50 lb)

– Use one dumbbell for both movements.

– For the thrusters, hold the DB with both hands by each head and the handle parallel to the floor (like a barbell).