CrossFit – Sat, May 4

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 rounds:

200-meter run

10 single kettlebell deadlifts

5 single-arm kettlebell presses/arm

:30 handstand or plank hold

240504 (AMRAP – Rounds and Reps)

– RX –

AMRAP 24 with a partner:

24 Russian KB swings (53/70 lb)

12 handstand push-ups

200-m farmers carry

– Share work load as desired.

– Use two KBs for the farmers carry; go out together and trade as needed.

– INTERMEDIATE –

AMRAP 24 with a partner:

24 Russian KB swings (35/53 lb)

9 handstand push-ups

200-m farmers carry

– Share work load as desired.

– Use two KBs for the farmers carry; go out together and trade as needed.

– BEGINNER –

AMRAP 24 with a partner:

24 Russian KB swings (18/26 lb)

9 double-KB presses

200-m farmers carry

– Share work load as desired.

– Use two KBs for the farmers carry; go out together and trade as needed.

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 24 with a partner:

24 dumbbell swings (35/50 lb)

12 handstand push-ups

200-meter farmers carry

– Share work load as desired.

– Use two dumbbells for the farmers carry; go out together and trade as needed.