CrossFit – Sun, Feb 11

Crossfit Garage – CrossFit

240211 (Time)

– RX –

5 rounds for time with a partner:

50-calorie row

10 wall walks

– One person works at a time.

– Split the work as needed.

– INTERMEDIATE –

5 rounds for time with a partner:

40-calorie row

6 wall walks

– One person works at a time.

– Split the work as needed.

– BEGINNER –

5 rounds for time with a partner:

30-calorie row

10 x [2 shoulder taps + 1 push-up]

– One person works at a time.

– Split the work as needed.

General Warm-up (No Measure)

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank shoulder taps

1 set:

:30 row (moderate pace)

10 knee push-ups

:30 active bar hang

1 set:

:30 row (fast pace)

10 single-arm dumbbell shoulder presses/arm

10 scap pull-ups

1 set:

:30 row (sprint pace)

:30 single-arm dumbbell overhead hold/arm

10 kip swings

Stretching (No Measure)

3 sets:

:30 band pull-aparts

:30 child’s pose stretch

– AT-HOME – (Time)

5 rounds for time with a partner:

400-m run

10 wall walks

– One person works at a time.

– Split the work as needed.