CrossFit – Fri, Jan 12

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Plank tap relay game

• Set up a row of 10-15 kettlebells, dumbbells, or medicine balls.

• If you have 5 or fewer athletes, they can move through one after the other; they don’t have to race head to head.

• Every athlete must touch each object twice.

• You can increase the difficulty of the game by increasing the number of times each object must be touched, for example, from 2 touches to 4 touches.

On a 6:00 clock:

Plank tap relays

240112 (Time)

– RX –

10 rounds for time:

8/10-calorie bike

10 burpees

– INTERMEDIATE –

10 rounds for time:

7/9-calorie bike

8 burpees

– BEGINNER –

8 rounds for time:

6/8-calorie bike

5 burpees

Skill Work (Checkmark)

Post-workout:

EMOM 6:

Min. 1 | Plank hold

Min. 2 | Flutter kicks

Stretching (No Measure)

Accumulate:

30 reach-roll-lifts

50 banded face pulls

– AT-HOME – (Time)

10 rounds for time:

16 walking lunge steps

10 burpees