CrossFit – Sat, Jan 6

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

400-meter run (slow)

2 sets:

10 PVC pass throughs

15 band pull aparts

:10 ring support hold

3-5 ring dips

1 set:

200-meter run (fast)

240106 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20:

1 muscle-up

50-m run

2 muscle-ups

100-m run

3 muscle-ups

150-m run

4 muscle-ups

200-m run

– Add one rep to the muscle-ups and 50 meters to the run each round.

– INTERMEDIATE –

AMRAP 20:

1 muscle-up

50-m run

1 muscle-up

100-m run

2 muscle-ups

150-m run

2 muscle-ups

200-m run

– Continue the rep scheme of 1-1-2-2-3-3-etc. and add 50 meters to the run each round.

– BEGINNER –

AMRAP 20:

1 low ring transition

50-m run

2 low ring transitions

100-m run

3 low ring transitions

150-m run

4 low ring transitions

200-m run

– Add one rep to the low-ring transitions and 50 meters to the run each round.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

AMRAP 20:

1 wall walk

50-meter run

2 wall walks

100-meter run

3 wall walks

150-meter run

4 wall walks

200-meter run

– Add one rep to the wall walks and 50 meters to the run each round.