CrossFit – Thu, Sep 14

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 jumping jacks

10 med-ball good mornings

10 med-ball front squat squats

10 med-ball shoulder presses

1 set:

:30 up-downs

10 med-ball bent over rows

10 med-ball push presses to target (throw the ball to the target)

1 set:

:30 burpees

10 wall-ball shots

Rope Climbs w/ WBs (AMRAP – Reps)

– RX –

Every 2:00 for 6 rounds:

2 rope climbs (15 ft)

Max wall-ball shots in remaining time (14/20 lb)(9/10 ft)

– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.

Back Squat (3×10 same weight)

Time permitting

Stretching (No Measure)

2 sets:

:30 double forearm stretch

1:00 foam roll quads