Crossfit Garage – CrossFit
General Warm-up (No Measure)
2 sets:
:30 PVC good mornings
:30 PVC overhead lunges
:30 PVC pass throughs
:30 jump rope
– Rest :10-:15 between movements.
1 set:
10 alternating scorpion stretches
10 PVC overhead squats
10 scap pull-ups
10 PVC overhead squats
– Hold the bottom of each squat for :01.
Hang/Squat Snatch :30 x 15 (2 Rounds for weight)
Every :30 x 15 sets:
1 hang squat snatch (50-60%)
– Use the same load across.
… directly into…
Every :30 x 15 sets:
1 squat snatch (60-70%)
– Use the same load across.
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Stretching (Checkmark)
1 set:
1:00 foot lacrosse ball mash/side
1:00 foam roll lower back