CrossFit – Sun, Mar 17

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Partner warm-up

On an 8:00 clock:

Partner 1 | 100-meter run + 50-ft bear crawl

Partner 2 | Samson lunges, box step-ups, box-elevated push-ups, hollow rocks

– One partner runs and bear crawls while the other moves for as many reps of one movement until they’re done; then, partners switch. Complete a different movement each turn.

240317 (Time)

– RX –

25-20-15-10-5 reps for time of:

Box jumps (20/24 in)

Sit-ups

Ring dips

– INTERMEDIATE –

25-20-15-10-5 reps for time of:

Box jumps (20/24 in)

Sit-ups

15-12-9-6-3

Jumping ring dips

– BEGINNER –

20-15-10-5 reps for time of:

Box jumps or step-ups (12/20 in)

Sit-ups

12-9-6-3

Foot-assisted ring dips

Skill Work (Checkmark)

Post-workout

Accumulate:

3:00 Superman hold

– Perform on the floor or a GHD.

Stretching (No Measure)

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

– AT-HOME – (Time)

25-20-15-10-5 reps for time of:

Jumps over an object (20/24 in)

Sit-ups

Hand-release push-ups