Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

10 Samson stretch lunges

10 PVC overhead squats

10 PVC good mornings

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

Skill Work (Checkmark)

Pre-workout:

Accumulate:

40 alternating handstand shoulder taps

240416 (Time)

– RX –

3 rounds for time with a partner:

40 toes-to-bars

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

– INTERMEDIATE –

3 rounds for time with a partner:

24 knees-to-armpits

8 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.

– BEGINNER –

3 rounds for time with a partner:

24 hanging knee raises

8 inch worms

– One athlete works at a time. Athletes may alternate as they see fit.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

– AT-HOME – (Time)

3 rounds for time with a partner:

60 V-ups

12 wall walks

– One athlete works at a time. Athletes may alternate as they see fit.