CrossFit – Sun, Jan 21

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Partner rowling warm-up

On an 6:00 clock:

Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.

As soon as partner A gets off of the rower, partner B starts on their own 100-meter row.

Penalty movements:

• Air squats

• Burpees

• Push-ups

• Jumping jacks

• Sit-ups

240121 (Time)

– RX –

For time:

60/75-cal row

21 push jerks (95/135 lb)

60/75-cal row

15 push jerks (125/185 lb)

60/75-cal row

9 push jerks (155/225 lb)

– INTERMEDIATE –

For time:

45/60-cal row

21 push jerks (65/95 lb)

45/60-cal row

15 push jerks (75/115 lb)

45/60-cal row

9 push jerks (95/135 lb)

– BEGINNER –

For time:

21/30-cal row

21 push jerks (35/45 lb)

21/30-cal row

15 push jerks (35/45 lb)

21/30-cal row

9 push jerks (55/65 lb)

Stretching (No Measure)

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll lats/arm

– AT-HOME – (Time)

For time

800-meter run

5 dumbbell shoulder presses (35/50 lb)

5 dumbbell push jerks

800-meter run

10 dumbbell shoulder presses

10 dumbbell push jerks

800-meter run

15 dumbbell shoulder presses

15 dumbbell push jerks

– Use two dumbbells.