CrossFit – Sun, May 12

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Calorie warm-up | 10:00

3 rounds:

10 calories per partner

– One partner moves through each one of the stretches from the list while the other works.

– Use machine of choice and pick up the pace each round.

Stretches:

1) Alternating toy soldiers, slow

2) Alternating Samson stretch

3) Alternating plank reach throughs

240512 (Calories)

– RX –

AMRAP 10 with a partner:

Max-calories on any machine

– Non-working partner holds a plank.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 10 with a partner:

Max-calories on any machine

– Non-working partner holds a plank from the knees.

Skill Work (7 Rounds for weight)

Post-workout:

For load:

3-3-3-3-3-3-3

Weighted dip

Stretching (No Measure)

2 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side

– AT-HOME – (AMRAP – Reps)

AMRAP 10 with a partner:

Max shuttle runs

– 1 shuttle run is 25 ft out and 25 ft back.

– Non-working partner holds a plank.

– Switch as needed.