Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 air squats, slow and controlled

5 push-ups to down dog

10 reverse lunges

5 push-ups to down dog

10 single-leg squats or air squats

Conditioning challenge (Distance)

– RX –

Conditioning challenge:

20:00 to establish max meters on a machine of your choice.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Same as RX’d

Thruster (3 x 5, 3 x 3)

Lift every 3 minutes building in weight

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves