CrossFit – Thu, Jan 4

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

1:00 calories on a machine

10 twist and reaches

10 side lunges (5/leg)

5 goblet squats (light)

5 paused goblet squats (light)

Back Squat (- RX –
For load:
10-10-7-7-4-4-1-1:
Back squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

Stretching (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– AT-HOME – (7 Rounds for reps)

7 x 1:00 rounds for reps of:

20 walking lunge steps

Max-reps dumbbell front squats (35/50 lb)

– Rest 1:00 between rounds.

– Use two dumbbells.