CrossFit – Thu, Dec 7

Crossfit Garage – CrossFit

231207 (Time)

– RX –

For time:

30 KB step-ups (53/70 lb) (20 in)

30 toes-to-bars

22/30-calorie row

30 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

– Hold the KB on the shoulder.

– INTERMEDIATE –

For time:

30 KB step-ups (35/53 lb) (20 in)

30 toes-to-bars

22/30-calorie row

15 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

– Hold the KB on the shoulder.

– BEGINNER –

For time:

20 KB step-ups (18/26 lb) (20 in)

20 kipping knee raises

15/20-calorie row

20 pike push-ups

15/20-calorie row

20 kipping knee raises

20 KB step-ups

– Hold the KB on the shoulder.

General Warm-up (No Measure)

1 set:

:30 row (slow)

10 reverse lunges

10 hollow rocks

10 knee push-ups

1 set:

:30 row (moderate)

10 reverse lunges

10 tuck-ups

5-10 push-ups

1 set:

:30 row (hard)

10 reverse lunges

5-10 strict knee raises

Stretching (No Measure)

3 sets:

:30 left-side straddle stretch

:30 right-side straddle stretch

– AT-HOME – (Time)

For time:

30 DB step-ups (50/70 lb) (20 in)

30 weighted sit-ups (10 lb)

30 object jump-overs (20 in)

30 strict handstand push-ups

30 object jump-overs

30 weighted sit-ups (10 lb)

30 DB step-ups

– Hold the DB on the shoulder.