CrossFit – Thu, Jan 11

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 mountain climbers

10 alternating step-ups

10 easy ring rows

5 box jumps, slow

10 strict AbMat sit-ups

– Step down from the box.

1 set:

:30 mountain climbers

10 alternating step-ups

10 single-ring ring rows

10 box jumps, fast

10 AbMat sit-ups

– Step down from the box.

240111 (Time)

– RX –

5 rounds for time:

2 rope climbs

10 GHD sit-ups

20 box jumps (20/24 in)

– Step down from the box.

– INTERMEDIATE –

5 rounds for time:

1 rope climb

10 GHD sit-ups to parallel

20 box jumps (20/24 in)

– Step down from the box.

– BEGINNER –

5 rounds for time:

3 pull-to-stands

10 hollow rocks

15 box step-ups (12 in)

– Step down from the box.

Stretching (No Measure)

1 set:

1:00 couch stretch/leg

1:00 banded lat stretch/arm

– AT-HOME – (Time)

5 rounds for time:

10 DB power cleans (35/50 lb)

10 weighted sit-ups (15/20 lb)

20 box or object jumps (knee height)

– Use two DBs for the cleans.

– Use a light object for the sit-ups.