CrossFit – Fri, Jan 19

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

200-meter jog

10 alternating Cossack squats

5 front squats

10 box step-ups

10 push presses

10 kipping knee raises

:15 ring support hold

240119 (AMRAP – Reps)

– RX –

AMRAP 12:

50 thrusters (65/95 lb)

50 toes-to-bars

50 box jumps (20/24 in)

50 ring dips

– INTERMEDIATE –

AMRAP 12:

50 thrusters (55/75 lb)

50 knees-to-armpits

50 box jumps (20/24 in)

25 ring dips

– BEGINNER –

AMRAP 12:

50 thrusters (35/45 lb)

25 hanging knee raises

50 box jumps or step-ups (12/20 in)

25 foot-assisted ring dips

Stretching (No Measure)

1 set:

1:00 pigeon pose/side

– AT-HOME – (AMRAP – Reps)

AMRAP 12:

50 single-dumbbell thrusters (35/50 lb)

50 V-ups

50 object or box jumps (knee height)

50 push-ups