CrossFit – Sun, Mar 3

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

1:00 row or bike, slow

:30 rest

1:00 row or bike, faster

:30 rest

1:00 row or bike, even faster

2 sets:

:20 jumping jacks

10 kettlebell Romanian deadlifts

:20 up-downs

10 kettlebell goblet squats

:20 jumping jacks

5 single-arm kettlebell shoulder presses/arm

:20 up-downs

10 kettlebell bent over rows

:20 jumping jacks

5 kettlebell windmills/arm

240303 (Time)

– RX –

3 rounds for time:

90 double-unders

30 KB swings (35/53 lb)

– INTERMEDIATE –

3 rounds for time:

50 double-unders

30 KB swings (26/44 lb)

– BEGINNER –

3 rounds for time:

50 single-unders

20 Russian KB swings (18/26 lb)

Skill Work (Time)

Post-workout

For time:

200-m single-arm KB overhead walk

– Use the same KB you used in the workout.

– Switch arms as needed.

Stretching (No Measure)

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch

– AT-HOME – (Time)

3 rounds for time:

90 double-unders

30 DB swings (35/50 lb)