CrossFit – Sat, Dec 30

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:40 inchworms with push-up + lateral hop

:40 alternating deep lunge + twists

:40 lateral up-downs over a line

:40 mountain climbers

:40 lateral burpees over a line

– Rest :20-:30 between movements.

231230 (4 Rounds for reps)

– RX –

4 x AMRAP 4:

3 hang power cleans (95/135 lb)

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

– Rest 2:00 between rounds.

– INTERMEDIATE –

4 x AMRAP 4:

3 hang power cleans (65/95 lb)

6 shoulder-to-overheads

9 burpees over the bar

6 pull-ups

– Rest 2:00 between rounds.

– BEGINNER –

4 x AMRAP 4:

3 hang power cleans (35/45 lb)

6 shoulder-to-overheads

9 burpees over the bar

6 jumping pull-ups

– Rest 2:00 between rounds.

Stretching (No Measure)

1 set:

1:30 lat/side delt foam roll/arm

1:30 T-spine foam roll with arms overhead

– AT-HOME – (2 Rounds for reps)

4 sets for AMRAP 4:

3 dumbbell hang power cleans (35/50 lb)

6 dumbbell shoulder-to-overheads

9 burpees over the dumbbells

12 dumbbell bent over rows

– Use two dumbbells.

– Rest 2:00 between rounds.