CrossFit – Sat, Dec 23

Crossfit Garage – CrossFit

General Warm-up (No Measure)

On a 6:00 clock:

10 PVC pass-throughs

5 med-ball ground-to-overheads

5 med-ball thrusters (reach for the lockout)

5 false-grip ring rows

5 low-ring muscle-up transitions

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
– RX –

AMRAP 14:

60-calorie row

50 toes-to-bars

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

30 cleans (95/135 lb)

20 ring muscle-ups

– INTERMEDIATE –

AMRAP 14:

60-calorie row

50 hanging knee raises

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

30 cleans (65/95 lb)

20 chin-over-bar pull-ups

– BEGINNER –

AMRAP 14:

60 strokes on the rower

50 sit-ups

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

30 cleans (35/45 lb)

20 push-ups

Stretching (No Measure)

2 sets:

:30 couch stretch/side

:30 doorway pec stretch/side

– AT-HOME – (AMRAP – Reps)

AMRAP 14:

60 alternating single-leg squats

50 sit-ups

40 single-dumbbell thrusters (20/35 lb)

30 dumbbell power cleans (35/50 lb)

20 dumbbell squats

10 wall walks

– Use one dumbbell for the thrusters.

– Use two dumbbells for the cleans and squats.