CrossFit – Sat, Nov 25

Crossfit Garage – CrossFit

231125 (3 Rounds for reps)

– RX –

5 rounds for reps:

On a 3:00 clock:

20 bar-facing burpees

20 wall-ball shots (14/20 lb) (9/10 ft)

AMRAP ring dips

– Rest 1:00 between rounds.

– INTERMEDIATE –

5 rounds for reps:

On a 3:00 clock:

20 bar-facing burpees

20 wall-ball shots (10/14 lb) (9/10 ft)

AMRAP ring dips

– Rest 1:00 between rounds.

– BEGINNER –

5 rounds:

Every 4:00:

10 burpees

15 wall-ball shots (6/10 lb) (9/10 ft)

10 foot-assisted ring dips

General Warm-up (No Measure)

1 set:

20 jumping jacks

10 alternating spiderman stretches

20 jumping jacks

10 alternating reverse lunges

20 jumping jacks

1 set:

10 wall-ball front squats

10 push-ups to down dog

1 set:

10 wall-ball push presses

10 up-downs

1 set:

10 wall-ball shots

10 bar-facing burpees

Stretching (No Measure)

1 set:

200-m recovery walk

2:00 foam roll quads

– AT-HOME – (5 Rounds for reps)

5 rounds for reps:

On a 3:00 clock:

20 bar-facing burpees

20 single-DB thrusters (20/35 lb)

AMRAP hand-release push-ups

– Rest 1:00 between rounds.