CrossFit – Sun, Dec 31

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Med-ball toss warm-up

• Athletes perform each med-ball toss until you tell them to switch.

1 round:

:30 granny tosses

:30 bounce passes

:30 chest passes

:30 side tosses, right

:30 side tosses, left

:30 roll passes

:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)

:30 overhead throws

:30 squat + throws

231231 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20 with a partner:

23 box jump-overs (20/24 in)

23 power snatches (65/95 lb)

23 overhead squats (65/95 lb)

23 knees-to-elbows

23-calorie Air Bike

– INTERMEDIATE –

AMRAP 20 with a partner:

23 box jump-overs (20/24 in)

23 power snatches (55/75 lb)

23 overhead squats (55/75 lb)

23 knees-to-elbows

23-calorie Air Bike

– BEGINNER –

AMRAP 20 with a partner:

23 box step-overs (12/20 in)

23 hang power snatches (35/45 lb)

23 overhead squats (35/45 lb)

23 hanging knee raises

23-calorie Air Bike

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20 with a partner:

23 object jump-overs

23 alternating dumbbell power snatches (35/50 lb)

23 single-arm dumbbell overhead squats

23 laying knees-to-elbows

23 dumbbell clean and jerks

– Use one dumbbell for the snatches and overhead squats.

– Use two dumbbells for the clean and jerks.