CrossFit – Thu, Feb 8

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

20 alternating reverse lunges

:30 mountain climbers

1 set

10 unweighted good mornings

20 walking lunge steps

:30 up-downs

240208 (Time)

– RX –

5 rounds for time:

25 Russian KB swing (35/53 lb)

100-m KB carry

– Use one KB.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

4 rounds for time:

20 Russian KB swing (18/26 lb)

100-m KB carry

– Use one KB.

Skill Work (No Measure)

Pre-workout:

3 sets:

1-5 GHD hip and back extensions

– Rest 1:00-2:00 between sets.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

– AT-HOME – (Time)

5 rounds for time:

25 Russian DB swing (35/50 lb)

100-m DB carry

– Use one dumbbell.