CrossFit – Thu, May 23

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

200-meter run (moderate pace)

25-ft bear crawl

25-ft Samson lunges

25-ft Spiderman twist

25-ft Inchworm + push-up

25-ft crab walk (focus on maintaining high hips)

25-ft burpee broad jump

25-ft high knees

25-ft butt kickers

200-meter run (fast/stride)

240523 (Time)

– RX –

5 rounds for time:

8 handstand push-ups

8 alternating front rack lunges (75/115 lb)

8 push presses (75/115 lb)

400-m run

– INTERMEDIATE –

5 rounds for time:

8 pike push-ups

8 alternating front rack lunges (65/95 lb)

8 push presses (65/95 lb)

400-m run

– BEGINNER –

5 rounds for time:

8 DB shoulder presses (20/35 lb)

8 alternating front rack lunges (35/45 lb)

8 push presses (35/45 lb)

300-m run

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (Time)

5 rounds for time:

8 handstand push-ups

8 alternating dumbbell front rack lunges (35/50 lb)

8 dumbbell push presses

400-meter run

– Use two dumbbells.