Crossfit Garage – CrossFit
General Warm-up (No Measure)
1 set:
2:00 row or SkiErg
1 set:
10 alternating spiderman stretches
5 wall therapy squats
10 PVC pass throughs
5 wall therapy squats
10 PVC behind the neck snatch grip presses
5 wall therapy squats
10 PVC around-the-worlds
230616 (5 Rounds for weight)
– RX –
For load:
10-8-6-4-2:
Snatches
– Sets must be unbroken. Athletes may power snatch or squat snatch.
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
Same as RX’d
Cal Bike-Burp-20 mins (AMRAP – Reps)
AMRAP 20:
2-4-6-8-10, etc.
Calorie bike
Burpees
– Continue adding 2 reps to each set until the 20:00 clock is up.
Stretching (No Measure)
2 sets:
1:00 T-spine foam roll
:30 band pull-aparts