CrossFit – Fri, May 31

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

1:00 row or bike, slow

:30 rest

1:00 row or bike, faster

:30 rest

1:00 row or bike, even faster

2 sets:

:20 jumping jacks

10 kettlebell Romanian deadlifts

:20 up-downs

10 kettlebell goblet squats

:20 jumping jacks

5 single-arm kettlebell shoulder presses/arm

:20 up-downs

10 kettlebell bent over rows

:20 jumping jacks

5 kettlebell windmills/arm

240531 (AMRAP – Rounds and Reps)

– RX –

AMRAP 15:

3-6-9-12, etc.

V-ups

Russian KB swings (35/53 lb)

Calorie bike or row

– Continue adding 3 reps to each movement until time expires.

– INTERMEDIATE –

AMRAP 15:

3-6-9-12, etc.

V-ups

Russian KB swings (26/35 lb)

Calorie bike or row

– Continue adding 3 reps to each movement until time expires.

– BEGINNER –

AMRAP 15:

3-6-9-12, etc.

Sit-ups

Russian KB swings (18/26 lb)

Calorie bike or row

– Continue adding 3 reps to each movement until time expires.

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 15:

3-6-9-12, etc.

V-ups

Dumbbell swings (35/50 lb)

Up-downs to a target (6 in)

– Continue adding 3 reps to each movement until time expires.

Stretching (No Measure)

1 set:

:30 figure-4 stretch/side

:30 seated pike stretch