Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 Samson lunge steps

20 shoulder taps

10 push-ups

20 jumping jacks

100-m run

1 set:

10 air squats

20 shoulder taps

10 scap pull-ups

20 jumping jacks

100-m run

1 set:

10 jumping air squats

20 shoulder taps

10 ring rows or 5 strict pull-ups

20 jumping jacks

200-m run

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– RX –

3 rounds for time:

400-m run

21 KB swings (35/53 lb)

12 pull-ups

– INTERMEDIATE –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

– BEGINNER –

3 rounds for time:

200-m run

21 KB Swings (18/26 lb)

12 jumping pull-ups

INTENDED STIMULUS

Classic CrossFit benchmark workout.

Less than 12:00.

Runs completed in 2:00 or less.

Unbroken KB swings across the entire workout.

Pull-ups done in :45 or less every round.

All Time Top CFG scores:

Men 8:08, 8:24, 8:47

Women 8:40, 8:57, 10:10

Skill Work (Checkmark)

Post-workout:

Accumulate:

25 single-leg KB deadlifts/leg

– Use KB from workout.

Stretching (No Measure)

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg