CrossFit – Sun, Feb 4

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Junkyard dog warm-up

• Scale the jump-overs to step-overs and the crawl under to a bear crawl around the partner.

AMRAP 5:00

Partner A: 6 jumps around partner

Partner B: 6 jumps around partner

Partner A: 6 jump over and crawls under partner

Partner B: 6 jump over and crawls under partner

240204 (Time)

– RX –

10 rounds for time:

10 hand-release push-ups

5 single-arm KB push jerks, right (35/53 lb)

5 single-arm KB push jerks, left

10 KB sumo deadlift high pulls (35/53 lb)

– INTERMEDIATE –

10 rounds for time:

7 hand-release push-ups

5 single-arm KB push jerks, right (26/44 lb)

5 single-arm KB push jerks, left

10 KB sumo deadlift high pulls (26/44 lb)

– BEGINNER –

6 rounds for time:

10 hand-elevated push-ups

5 single-arm KB push jerks, right (18/26 lb)

5 single-arm KB push jerks, left

10 KB sumo deadlift high pulls (18/26 lb)

Skill Work (Checkmark)

Post workout:

3 sets:

15 banded bent over rows

15 banded pull-aparts

Stretching (No Measure)

1 set:

1:00 doorway pec stretch/side

1:00 couch stretch/side

– AT-HOME – (Time)

10 rounds for time:

10 hand-release push-ups

5 single-arm DB push jerks, right (35/50 lb)

5 single-arm KB push jerks, left

5 single-arm DB sumo deadlift high pulls, right (35/50 lb)

5 single-arm DB sumo deadlift high pulls, left