Crossfit Garage – CrossFit

Skill Work – Pre-workout (Weight)

Pre-workout:

15:00 to work up to heavy set of 4 front-rack step-back lunges from a rack.

Front Rack Reverse Lunge

AMRAP8 Front Rack Lunge DU (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:00:

8 left-arm single-DB front-rack step-back lunges (35/50 lb)

8 right-arm single-DB front-rack step-back lunges

48 double-unders

– INTERMEDIATE –

AMRAP 8:00:

8 left-arm single-DB front-rack step-back lunges (25/35 lb)

8 right-arm single-DB front-rack step-back lunges

1:00 double-under attempts (up to 48)

– BEGINNER –

AMRAP 8:00:

12 alternating step-back lunges

24 penguin taps
Intended Stimulus

✔ 4+ rounds.

✔ This is a FAST AMRAP. Athletes should hit it hard from the start and not let up for the full 8:00.

✔ Breathe on the lunges, then try for unbroken sets of double-unders.

Stretching (No Measure)

Accumulate:

:30 tibialis anterior foam roll/side

:30 calf stretch/side