Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

200-meter run

:20 handstand or pike hold

10 plank shoulder taps

10 air squats

10 reverse lunges

Skill Work (5 Rounds for weight)

Pre-workout:

Every 2:00 for 5 sets:

3 shoulder presses

3 push jerks

– Build to a heavy complex.

– Take the bar from the floor.

240428 (Time)

– RX –

3 rounds for time:

30 alternating single-leg squats

15 push jerks (65/95 lb)

– INTERMEDIATE –

3 rounds for time:

20 alternating single-leg squats

15 push jerks (65/95 lb)

– BEGINNER –

3 rounds for time:

20 alternating forward step lunges

15 push jerks (35/45 lb)

Stretching (No Measure)

1 set:

1:00 barbell quad mash/leg

:30 Samson stretch/leg

– AT-HOME – (Time)

3 rounds for time:

30 alternating single-leg squats

15 DB push jerks (35/50 lb)

– Use two DBs.