Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

25-ft toe walk

25-ft heel walk

25-ft bunny hops

25-ft walking lunges

:20 hollow hold

10 alternating spiderman stretches

1 set:

4 shuttle runs (1 run = 25 ft down, 25 ft back)

5 tuck-ups

10 air squats, slow

– Focus on turning fully and then quarter-lunging to touch the floor during the runs.

1 set:

4 shuttle runs

5 V-ups

10 air squats, fast

– Focus on accelerating out of the touch at the start of each run.

Hands-free front squat

• Treat this like squat therapy.

1 set:

2-3 quarter squats

2-3 squats to above parallel

3-5 full-depth squats

– Hold the PVC on the shoulders for all reps.

DB Complex #1 (4 Rounds for weight)

Pre-workout:

Every 2:00 x 4 sets/arm:

1 DB power clean

1 DB power snatch

1 DB thruster

1 DB overhead squat

– Complete the complex on each arm once every 2:00.

V-Ups & Thrusters (Time)

– RX –
9-15-21-27 reps for time:
V-ups
DB thrusters (20/30 lb)
– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

Stretching (No Measure)

1 set:

1:00 couch stretch/leg

1:00 cobra stretch