CrossFit – Sun, Dec 24

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

:30 single-unders

10 PVC pass throughs

10 PVC good mornings

10 PVC shoulder presses

10 PVC overhead squats

Skill Work (Checkmark)

Pre-workout:

EMOM 10:

Min. 1 | 6 heavy KB swings

Min. 2 | :20-:30 handstand hold

231224 (Time)

-RX-

For time:

21-15-9:

KB swings (53/70 lb)

100-100-100:

Double-unders

– INTERMEDIATE –

For time:

21-15-9:

KB swings (35/53 lb)

50-50-50:

Double-unders

– BEGINNER –

For time:

21-15-9:

KB swings (18/26 lb)

100-100-100:

Single-unders

Stretching (No Measure)

1 set:

1:00 double-forearm stretch (extension)

1:00 double-forearm stretch (flexion)

– AT-HOME – (Time)

For time:

24 alternating dumbbell hang snatches (35/ 50 lb)

100 double-unders

18 alternating dumbbell hang snatches

100 double-unders

12 alternating dumbbell hang snatches

100 double-unders