CrossFit – Sat, Jan 13

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

200-meter run, slow

10 alternating hamstring scoops

10 arm swings

3 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-meter run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-meter run, faster

10 unweighted good mornings

10 arm circles

240113 (Time)

– RX –

For time with a partner:

800-meter run

80 KB swings (35/53 lb)

80 KB walking lunges

800-meter run

– Run together, and split KB work as desired.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

For time with a partner:

600-meter run

60 KB swings (18/26 lb)

60 KB walking lunges

600-meter run

– Run together, and split KB work as desired.

Stretching (No Measure)

3 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right

– AT-HOME – (Time)

For time with a partner:

800-meter run

80 DB swings (35/50 lb)

80 DB walking lunges

800-meter run

– Run together, and split DB work as desired.

– Use one DB.