CrossFit – Sun, Jan 14

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

2:00 jump rope (any style)

1 set:

:20 hollow hold

:20 Superman hold

20 plank shoulder taps

5-10 ring rows or 1-5 strict pull-ups

1 set:

:20 hollow hold

:20 Superman hold

10 shoulder taps, feet elevated on a wall or box

5-10 ring rows or 1-5 strict pull-ups

240114 (Distance)

– RX –

EMOM 20:

Min. 1 | 3 bar muscle-ups

Min. 2 | :45 max distance handstand walk

– INTERMEDIATE –

EMOM 20:

Min. 1 | 4-6 jumping muscle-ups

Min. 2 | :45 handstand walk attempts

– BEGINNER –

EMOM 20:

Min. 1 | 4 ring rows + 4 hand-elevated push-ups

Min. 2 | :30 plank shoulder taps

Stretching (No Measure)

1 set:

1:00 tricep lacrosse ball mash/side

1:00 lat lacrosse ball mash/side

– AT-HOME – (Distance)

EMOM 20:

Min. 1 | 3 wall walks

Min. 2 | :45 max distance handstand walk

Min. 3 | 20 hollow rocks

Min. 4 | :45 max distance handstand walk