Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

1:00 row

10 burpees

10 hang muscle cleans

10 good mornings

10 shoulder presses

1 set:

1:00 row

10 burpees

10 hang muscle cleans

10 good mornings

10 push presses

240406 (Time)

– RX –

5 rounds for time:

10 push presses (65/95 lb)

12 lateral burpees over the bar

20/25-calorie row

– INTERMEDIATE –

5 rounds for time:

10 push presses (55/75 lb)

12 lateral burpees over the bar

15/20-calorie row

– BEGINNER –

5 rounds for time:

10 push presses (35/45 lb)

8 lateral burpee bar step-overs

12/15-calorie row

Skill Work (Checkmark)

Post-workout:

Accumulate:

75 hollow rocks

Stretching (No Measure)

1 set:

1:30 lat/side delt foam roll/arm

1:30 T-spine foam roll with arms overhead

– AT-HOME – (Time)

5 rounds for time:

10 single-arm dumbbell push presses (35/50 lb)

12 lateral burpees over the dumbbell

400-m run

– Use one DB.