CrossFit – Sat, Mar 16

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up

2 sets:

5 inchworms

10 alternating shoulder taps

5 burpees to a target

10 air squats

Barbell warm-up

2 sets:

5 Romanian deadlifts

5 bent-over rows

5 hang muscle cleans

5 counterbalance squats

– Use an empty barbell and a 10-lb plate

240316 (AMRAP – Reps)

– RX –

AMRAP 17:

40 burpees to a target (6 in)

40 front squats (65/95 lb)

30 burpees to a target

30 front squats (95/135 lb)

20 burpees to a target

20 front squats (125/185 lb)

10 burpees to a target

Max-rep front squats (155/225 lb)

– INTERMEDIATE –

AMRAP 17:

40 burpees to a target (6 in)

40 front squats (55/75 lb)

30 burpees to a target

30 front squats (65/95 lb)

20 burpees to a target

20 front squats (95/135 lb)

10 burpees to a target

Max-rep front squats (125/185 lb)

– BEGINNER –

AMRAP 17:

40 burpees to max reach

40 front squats (35/45lb)

30 burpees to max reach

30 front squats (45/55 lb)

20 burpees to max reach

20 front squats (55/75 lb)

10 burpees to max reach

Max-rep front squats (65/95 lb)

Stretching (No Measure)

2 rounds:

1:00 calf roll/side

1:00 quad smash/side

– AT-HOME – (AMRAP – Reps)

AMRAP 17:

40 burpees to a target (6 in)

40 jumping air squats

30 burpees to a target

30 single-DB goblet squats (35/50 lb)

20 burpees to a target

20 single-arm DB front squats (35/50 lb)

10 burpees to a target

Max-rep double-DB front squats (35/50 lb)