CrossFit – Sat, Jun 1

Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 sets:

:30 alternating Spiderman stretches

:30 up-downs

:30 PVC pass-throughs

:30 rest

3 sets:

:30 air squats

:30 burpees

:30 PVC shoulder presses

Skill Work (Weight)

Pre-workout:

On an 8:00 clock:

Build to a heavy 2-rep thruster from the rack

Partner Tommy V (Time)

– RX –

For time with a partner:

21 thrusters (75/115 lb)

12 rope climbs (15 ft)

15 thrusters

9 rope climbs

9 thrusters

6 rope climbs

– Each partner completes the designated number of thrusters, then split rope climbs as needed.

– INTERMEDIATE –

For time with a partner:

21 thrusters (65/95 lb)

6 rope climbs (15 ft)

15 thrusters

4 rope climbs

9 thrusters

2 rope climbs

– Each partner completes the designated number of thrusters, then split rope climbs as needed.

– BEGINNER –

For time with a partner:

21 thrusters (35/45 lb)

6 rope climb pull-to-stands

15 thrusters

4 rope climb pull-to-stands

9 thrusters

2 rope climb pull-to-stands

– Each partner completes the designated number of thrusters, then split rope climbs as needed.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

– AT-HOME – (Time)

For time:

21 dumbbell thrusters (35/50 lb)

50 alternating dumbbell renegade rows (35/50 lb)

15 dumbbell thrusters

40 alternating dumbbell renegade rows

9 dumbbell thrusters

30 alternating dumbbell renegade rows