Crossfit Garage – CrossFit

General Warm-up (No Measure)

Med-ball toss warm-up | 6:00

1 round:

10 air squats, no ball

10 granny tosses

10 chest passes

10 side tosses, right

10 side tosses, left

10 roll passes

10 squat throws

2 sets:

5 wall-ball shots

– Partners take turns.

240413 (AMRAP – Rounds and Reps)

– RX –

AMRAP 25 with a partner:

20 wall-ball shots (9/10 ft)(14/20 lb)

10 bar muscle-ups

5 wall walk + burpees

– Partners split work as needed.

– INTERMEDIATE –

AMRAP 25 with a partner:

20 wall-ball shots (9/10 ft)(10/14 lb)

10 chin-over-bar pull-ups

3 wall walk + burpees

– Partners split work as needed.

– BEGINNER –

AMRAP 25 with a partner:

20 wall-ball shots (9/10 ft)(6/10 lb)

10 jumping pull-ups

3 inchworm + burpees

– Partners split work as needed.

Stretching (No Measure)

Accumulate:

2:00 reach, roll, and lift

– AT-HOME – (No Measure)

AMRAP 25 with a partner:

20 single-dumbbell thrusters (35/50 lb)

20 V-ups

20 burpee + push-up

– Partners split work as needed.