CrossFit – Sat, Mar 23

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:20 Superman hold

:20 hollow hold

:20 up-downs

1 wall walk

1 set:

:20 Superman hold

:20 hollow rocks

:20 burpees, slow

2 wall walks

1 set:

:20 Superman hold

:20 hollow rocks

:20 burpees, faster

2 wall walks

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
– RX –

5 rounds for time:

7 muscle-ups

21 burpees

– INTERMEDIATE –

5 rounds for time:

1 muscle-up + 6 chest-to-ring pull-ups

21 burpees

– BEGINNER –

5 rounds for time:

7 ring transitions

12 burpees

Stretching (No Measure)

3 sets:

:30 child’s pose

:15-:30 Samson stretch/leg

– AT-HOME – (Time)

5 rounds for time:

50-ft handstand walk

21 burpees