CrossFit – Fri, Sep 1

Crossfit Garage – CrossFit

General Warm-up (No Measure)


✔ Equipment: PVCs, medicine ball shared between pairs.

✔ Take 2:00 to explain the game and demo as needed.

✔ Partner athletes up with one light medicine ball and two PVCs.

✔ For the med-ball game, athletes must perform movements without dropping the medicine ball; if the ball hits the ground, athletes perform 5 penalty burpees.

✔ Use this time to get athletes warming up, moving through full range of motion with a medicine ball, and setting the tone for a fun class!

Partner med ball game | 5:00


Walk 50 ft (15 m) with med ball

10 lunges

Walk 50 ft (15 m) with med ball

5 thrusters

Walk 50 ft (15 m) with med ball

5 deadlifts

Walk 50 ft (15 m) with med ball

5 shoulder presses

DL WB KB (Time)

– RX –
For time:
30 deadlifts (155/225 lb)
40 wall-ball shots (14/20 lb) (9/10 ft)
50 KB swings (35/53 lb)
15 minute time cap

Skill Work (Weight)


For completion: 2 Rounds

200-m KB suitcase carry, left

200-m KB suitcase carry, right

– Rest as needed, but not more than 2 times per 200 m.
Record the weight used.

Stretching (No Measure)

3 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right