CrossFit – Thu, Feb 29

Crossfit Garage – CrossFit

General Warm-up (No Measure)

4 sets:

Row, ski, or AirBike:

:30 easy pace

:20 moderate pace

:10 fast pace

:10 rest

2 sets:

:30 Samson stretch/leg

:30 up-downs

5 elbow-to-instep/leg

10 push-ups (on knees as needed)

10 step back lunges/leg

10 pike push-ups

1 set:

10 x shuttle runs (25 feet out and 25 feet back)

240229 (No Measure)

– RX –

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push jerks (35/50 lb)

20 box step-ups (20/24 in)

– 1 shuttle run = 25 ft down/25 ft back

– INTERMEDIATE –

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push jerks (20/35 lb)

20 box step-ups (20/24 in)

– 1 shuttle run = 25 ft down/25 ft back

– BEGINNER –

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-DB push presses (10/15 lb)

20 box step-ups (12/20 in)

– 1 shuttle run = 25 ft down/25 ft back

Skill Work (Checkmark)

Post-workout

4 sets:

:20 plank hold

:10 rest

:20 flutter kicks

:10 rest

Stretching (No Measure)

2 sets:

1:00 T-spine foam roll

:30 band pull aparts

– AT-HOME – (AMRAP – Rounds and Reps)

Complete as many reps as possible in 8 minutes of:

5 shuttle runs

10 double-dumbbell push jerks (35/50 lb)

20 object step-ups (20/24 in)

– 1 shuttle run = 25 ft down/25 ft back