CrossFit – Mon, Apr 22

Crossfit Garage – CrossFit

Warm-up

DYNAMIC WARM-UP | 15:00

1 set:

:30 jumping jacks

10 dumbbell Romanian deadlifts

10 dumbbell goblet squats

5 single-arm dumbbell shoulder presses/arm

1 set:

:30 up-downs

10 dumbbell bent-over rows/arm

5 single-arm dumbbell thrusters/arm

5 dumbbell windmills/arm

2 set:

:30 burpees

5 dumbbell complexes/arm

– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill.

Thrusters & Power Snatch (AMRAP – Rounds and Reps)

AMRAP x 10:

10 thrusters (85/115 lb)

10 power snatches
Intended Stimulus:

-4-7 rounds

-Thrusters in 1-2 sets < 1:00
-Power snatches in sets of 7+ reps & < 1:00

Stretching (No Measure)

1 set:

1:30 foam roll quads

1:00 couch stretch/leg