CrossFit – Sat, Dec 2

Crossfit Garage – CrossFit

231202 (AMRAP – Reps)

– RX –

On a 12:00 clock:

50-calorie row

40 KB swings (35/53 lb)

30 KB goblet squats

20 burpees

Max rope climbs

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

On a 12:00 clock:

40-calorie row

30 KB swings (18/26 lb)

20 KB goblet squats

10 burpees

Max pull-to-stands

General Warm-up (No Measure)

Partner rowling warm-up

On a 6:00 clock:

Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.

Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row.

Penalty movements:

• KB deadlifts

• Air squats

• Scap pull-ups

• Burpees

Skill Work (Checkmark)

Post-workout:

Accumulate:

10 Turkish get-ups/arm

– Use a single DB or KB.

– Build in load as desired through all 10 reps.

Stretching (No Measure)

3 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right

– AT-HOME – (AMRAP – Reps)

On a 12:00 clock:

500-m run

40 DB swings (35/50 lb)

30 DB goblet squats

20 burpees

Max alternating single-arm devils presses