Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 bike (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

1 set:

:30 bike (moderate pace)

10 knee push-ups

:30 active bar hang

1 set:

:30 bike (fast pace)

10 single-arm dumbbell shoulder presses/arm

10 scap push-ups

1 set:

:30 bike (sprint pace)

:30 single-arm dumbbell overhead hold/arm

10 scap pull-ups

240414 (Time)

– RX –

For time:

5-10-15-20-25

Echo bike calories

DB hang snatches, left-arm (25/35 lb)

DB hang snatches, right-arm

– INTERMEDIATE –

For time:

5-10-15-20

Echo bike calories

DB hang snatches, left-arm (15/25 lb)

DB hang snatches, right-arm

– BEGINNER –

For time:

5-10-15

Echo bike calories

DB hang snatches, left-arm (10/15 lb)

DB hang snatches, right-arm

Skill Work (Checkmark)

Post-workout

Accumulate 10 reps of each movement per arm:

DB Turkish get-up + windmill

Stretching (No Measure)

1 set:

1:00 pigeon pose/side

– AT-HOME – (Time)

For time:

5-10-15-20-25

Dumbbell hang snatches, left-arm (35/50 lb)

Dumbbell hang snatches, right-arm

– Perform 5 shuttle runs (25 feet out and 25 feet back) after each round.

– Use one DB.