CrossFit – Fri, Jan 5

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 round:

:30 band pull aparts

10 hand-release push-ups

10 ring rows

:15-:30 handstand hold

5-10 ring rows

:30 band pull aparts

– Rest :10 between movements.

240105 (Time)

– RX –

7 rounds for time:

10 sumo deadlift high pulls (65/95 lb)

10 handstand push-ups

– INTERMEDIATE –

7 rounds for time:

10 sumo deadlift high pulls (55/75 lb)

7 pike pushups

– BEGINNER –

5 rounds for time:

7 sumo deadlift high pulls (35/45 lb)

7 hand-release push-ups from the knees

Skill Work (Weight)

Post-workout:

On an 8:00 clock:

Find a heavy 3-rep sumo deadlift

Stretching (No Measure)

2 sets:

1:00 T-spine foam roll

:30 band pull aparts

– AT-HOME – (Time)

7 rounds for time:

5 left-arm dumbbell sumo deadlift high pulls (35/50 lb)

5 right-arm dumbbell sumo deadlift high pulls

10 handstand push-ups