CrossFit – Thu, Dec 28

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Partner rowling warm-up

On a 6:00 clock:

• Team that completes the most 100-meter intervals wins.

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.

Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.

Penalty movements:

• False grip ring rows

• Scap pull-ups

• Kip swings

• Jumping ring dips

Skill Work (AMRAP – Reps)

Pre-workout:

Every 2:00 x 4 sets:

1-5 muscle-ups

– On the fourth set, perform AMRAP until failure.

231228 (Calories)

– RX –

EMOM 5:

:35 max-calorie row

EMOM 5:

:40 max-calorie row

EMOM 5:

:45 max-calorie row

EMOM 5:

:50 max-calorie row

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Same as RX’d

Stretching (No Measure)

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

– AT-HOME – (Distance)

EMOM 5:

:20 run

EMOM 5:

:30 run

EMOM 5:

:40 run

EMOM 5:

:50 run

– Walk during the rest within each minute.

– No rest between EMOMs.