Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

200-m run, slow

:30 alternating hamstring scoops

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-m run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-m run, faster

Thruster (1 x 3)

Take 15 minutes to build to a heavy set of 3 reps

230710 (Time)

– RX –

3 rounds for time:

15 thrusters (65/95 lb)

400-m run

– INTERMEDIATE –

3 rounds for time:

15 thrusters (55/75 lb)

400-m run

– BEGINNER –

3 rounds for time:

15 thrusters (35/45 lb)

200-m run

Stretching (No Measure)

1 set:

1:00 foam roll quads

1:00 couch stretch/leg