CrossFit – Fri, May 24

Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 rounds:

1:00 bike

10 single-unders

10 toy soldier kicks

10 inchworm + push-ups

10 alternating Spiderman + reaches

10 box step-ups

:30 Samson stretch/side

240524 (AMRAP – Reps)

– RX –

AMRAP 10:

2-4-6-8…

Box jump-overs (20/24 in)

100-ft DB farmers carry (50/70 lbs)

– Use two DBs.

– Step down from the box.

– INTERMEDIATE –

AMRAP 10:

2-4-6-8…

Box jump-overs (20/24 in)

100-ft DB farmers carry (35/50 lbs)

– Use two DBs.

– Step down from the box.

– BEGINNER –

AMRAP 10:

2-4-6-8…

Box step-overs (12/20 in)

100-ft DB farmers carry (10/15 lbs)

– Use two DBs.

– Step down from the box.

Skill Work (Checkmark)

Post-workout:

EMOM 6:

Min. 1 | Max time in a plank hold

Min. 2 | Max flutter kicks

Stretching (No Measure)

2 sets:

:30 double-forearm stretch

1:00 seated pike stretch

– AT-HOME – (AMRAP – Reps)

AMRAP 10:

2-4-6-8…

Box jump-overs (knee height)

100-ft dumbbell farmers carry (50/70 lb)

– Use two dumbbells.