Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

200-meter jog

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:30 pike or plank hold

1 set

200-meter jog

10 single-leg toe touches/leg

10 alternating reverse lunges

10 band pull aparts

:30 handstand or plank hold

1 set

200-meter jog

10 unweighted good mornings

10 walking lunge steps

10 band pull downs

:30 handstand or plank shoulder taps

Skill Work (Weight)

Pre-workout:

On a 10:00 clock:

Build to a heavy weighted strict pull-up or your first strict pull-up

240411 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

30 walking lunges

6 strict pull-ups

5 KB strict presses/arm (26/35 lb)

– INTERMEDIATE –

AMRAP 10:

30 walking lunges

6 banded strict pull-ups

5 KB strict presses/arm (18/26 lb)

– BEGINNER –

AMRAP 10:

20 walking lunges

6 ring rows

5 DB strict presses/arm (10/15 lb)

Stretching (No Measure)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 10:

30 walking lunges

5 left-arm dumbbell bent-over rows (35/50 lb)

5 right-arm dumbbell bent-over rows

5 left-arm dumbbell strict presses

5 right-arm dumbbell strict presses/arm

– Use one dumbbell.