CrossFit – Thu, Nov 30

Crossfit Garage – CrossFit

231130 (Time)

– RX –

8 rounds for time:

8 alternating DB hang snatches (35/50 lb)

8 box jump-overs (24/30 in)

– INTERMEDIATE –

8 rounds for time:

8 alternating DB hang snatches (20/35 lb)

8 box jump-overs (20/24 in)

– BEGINNER –

8 rounds for time:

8 alternating DB hang snatches (10/15 lb)

8 box step-up overs (12/20 in)

General Warm-up (No Measure)

1 set:

400-m run (sub 500-m SkiErg, row or bike to accommodate running limitation)

1 round:

10 jumping jacks

10 alternating spiderman + reaches

10 push-ups to downward dog

10 burpees (slow)

10 box step-ups

10 alternating Samson lunges

10 reverse lunges

10 jumping jacks

10 box jumps

10 alternating scorpion stretches

10 air squats

10 burpees (fast)

10 box jump-overs

Skill Work (Distance)

Pre-workout:

On a 8:00 clock:

5 attempts at a high box jump

Stretching (No Measure)

1 set:

1:00 elevated pigeon pose (on the box if needed)/side

:30 calf stretch/side

– AT-HOME – (Time)

8 rounds for time:

8 alternating DB hang snatches (35/50 lb)

8 object jump-overs (thigh height)