CrossFit – Sat, May 11

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

30 single-unders

:20 Samson stretch/leg

10 burpees

5 single-arm dumbbell shoulder-to-overhead/arm

240511 (Time)

– RX –

For time:

20 burpees

100 double-unders

20 left-arm DB snatches

20 right-arm DB snatches

400/500-m row

50 single-arm overhead DB lunges

400/500-m row

20 left-arm DB snatches

20 right-arm DB snatches

100 double-unders

20 burpees

– Use one dumbbell (35/50 lb).

– Switch arms on the lunges as needed.

– INTERMEDIATE –

For time:

20 burpees

50 double-unders

20 left-arm DB snatches

20 right-arm DB snatches

400/500-m row

50 single-arm overhead DB lunges

400/500-m row

20 left-arm DB snatches

20 right-arm DB snatches

50 double-unders

20 burpees

– Use one dumbbell (25/35 lb).

– Switch arms on the lunges as needed.

– BEGINNER –

For time:

15 burpees

50 single-unders

15 left-arm DB snatches

15 right-arm DB snatches

300/400-m row

30 single-arm overhead DB lunges

300/400-m row

15 left-arm DB snatches

15 right-arm DB snatches

50 single-unders

15 burpees

– Use one dumbbell (15/25 lb).

– Switch arms on the lunges as needed

Stretching (No Measure)

1 set:

200-meter recovery walk

:30 Samson stretch/leg

:30 elbow-to-instep/leg

:30 scorpion stretch/side

– AT-HOME – (Time)

For time:

20 burpees

100 double-unders

20 left-arm dumbbell snatches

20 right-arm dumbbell snatches

400-meter run

50 single-arm overhead dumbbell lunges

400-meter run

20 left-arm dumbbell snatches

20 right-arm dumbbell snatches

100 double-unders

20 burpees

– Use one dumbbell (35/50 lb).

– Switch arms on the lunges as needed