CrossFit – Sun, Jun 9

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

:30 single-unders

5 inchworms + push-up

10 single-dumbbell Romanian deadlifts

5 left-arm dumbbell hang muscle cleans

5 left-arm dumbbell shoulder presses

5 right-arm dumbbell hang muscle cleans

5 right-arm dumbbell shoulder presses

240609 (AMRAP – Rounds and Reps)

– RX –

On a 12:00 clock:

2-4-6-8-10…

DB hang power cleans (35/50 lb)

Ring dips

4-8-12-16-20…

Double-unders

– Use two dumbbells.

– INTERMEDIATE –

On a 12:00 clock:

2-4-6-8-10…

DB hang power cleans (20/35 lb)

Jumping ring dips

4-8-12-16-20…

Double-unders

– Use two dumbbells.

– BEGINNER –

On a 12:00 clock:

2-4-6-8-10…

DB hang power cleans (20/35 lb)

Foot-assisted ring dips

4-8-12-16-20…

Single-unders

– Use two dumbbells.

Skill Work (Time)

Post-workout

For time:

200-m DB farmers carry

– Use two dumbbells.

Stretching (No Measure)

Accumulate:

1:00 lacrosse ball foot roll/foot

– AT-HOME – (AMRAP – Rounds and Reps)

On a 12:00 clock:

2-4-6-8-10…

Dumbbell hang power cleans (35/50 lb)

Push-ups on dumbbells

4-8-12-16-20…

Double-unders

– Use two dumbbells.