Crossfit Garage – CrossFit

230605 (Distance)

– RX –

Conditioning challenge:

20:00 to establish max meters on a machine of your choice.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Same as RX’d

General Warm-up (No Measure)

2:00 row, bike, or SkiErg

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 air squats, slow and controlled

5 push-ups to down dog

10 reverse lunges

5 push-ups to down dog

10 single-leg squats or air squats

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

Work Your Weakness

Strength I (7 Rounds for weight)

For load:

7 sets:

6 alternating back rack lunges

– Increase loading across as many sets as possible.

Skill I (Checkmark)

5 sets:

:30 handstand hold

10 single-leg box jumps/leg

5 wall walks

– Rest 2:00

– Perform single-leg box jumps to a height that you can maintain fluid and consistent reps.

– Scale wall walks to a partial range of motion or 7 inch worms + push-up.

Skill II (Checkmark)

5 sets:

20 hollow rocks

20 seated leg raises

Stamina I (Time)

5 rounds for time:

400/500-m SkiErg

– Rest 2:00 between rounds

– Substitute 400/500-m row.