CrossFit – Fri, May 3

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 alternating step-ups

10 slow calf raises

1:00 single-under practice

1 set:

:20 Samson stretch/leg

:30 single-single-double

5 kettlebell windmills/arm

1 set:

:20 Cossack squat stretch/leg

1:00 double-under practice

5 kettlebell windmills/arm

Skill Work (4 Rounds for weight)

Pre-workout:

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single DB.

240503 (Time)

– RX –

For time:

80 DB box step-ups (20/24 in) (35/50 lb)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.

– INTERMEDIATE –

For time:

80 DB box set-ups (20/24 in) (25/35 lb)

– Every minute on the minute, starting at :00, perform 10 double-unders.

– Use two dumbbells.

– BEGINNER –

For time:

60 DB box set-ups (12/20 in) (10/15 lb)

– Every minute on the minute, starting at :00, perform 20 single-unders.

– Use two dumbbells.

Stretching (No Measure)

1 set:

1:00 lacrosse ball foot/side

1:00 standing pike stretch

– AT-HOME – (Time)

For time:

80 dumbbell box step-ups (20/24 in) (35/50 lb)

– Every minute on the minute, starting at :00, perform 20 double-unders.

– Use two dumbbells.