Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

200-meter run (slow)

10 kettlebell deadlifts

5/7-calorie row

1 set:

300-meter run (moderate)

10 Russian kettlebell swings

5/7-calorie row

1 set:

400-meter run (fast)

10 kettlebell swings

5/7-calorie row

240427 (AMRAP – Reps)

– RX –

2 rounds for reps of:

3:00 toes-to-bars

3:00 kettlebell swings (35/53 lb)

3:00 calorie row

– Run 400 m at the start of each interval.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

2 rounds for reps of:

3:00 hanging knee raises

3:00 kettlebell swings (18/26 lb)

3:00 calorie row

– Run 300 m at the start of each interval.

Stretching (No Measure)

1 set:

200-m cooldown walk

1:00 cobra stretch

:30 scorpion stretch/arm

– AT-HOME – (AMRAP – Reps)

2 rounds for reps of:

3:00 sit-ups

3:00 dumbbell swings (35/50 lb)

3:00 alternating single-arm dumbbell power cleans (35/50 lb

– run 400 meters at the start of each interval.