Crossfit Garage – CrossFit
General Warm-up (No Measure)
Round 1:
Partner 1 comes back and they switch.
Partner 1: 100-m jog
Partner 2: PVC overhead alternating lunges
Round 2:
Partner 1 comes back and they switch.
Partner 1: 50-m side shuffle each direction
Partner 2: alternating lateral lunges
Round 3:
Partner 1 comes back and they switch.
Partner 1: 100-m run backwards
Partner 2: hang squat snatch
3 Muscle Snatches + 2 Power Snatches + 1 OHS (Weight)
Pre-workout:
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
– INTERMEDIATE –
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
– BEGINNER –
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)
Stretching (No Measure)
2 rounds:
1:00 calf roll/side
1:00 quad smash/side