CrossFit – Tue, Apr 30

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

400-meter run (easy pace)

25 feet down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

1 set:

200-meter run (moderate pace)

3 sets:

10 alternating scorpion stretches

10 alternating walking lunges

10 alternating shoo the turtles

1 set:

400-meter run (fast/stride)

240430 (Time)

– RX –

For time:

800-m run

36 dumbbell front rack lunges (35/50 lb)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

– Use two DBs.

– INTERMEDIATE –

For time:

800-m run

36 dumbbell front rack lunges (20/35 lb)

600-m run

24 dumbbell front rack lunges

400-m run

12 dumbbell front rack lunges

200-m run

– Use two DBs.

– BEGINNER –

For time:

400-m run

24 dumbbell front rack lunges (10/15 lb)

400-m run

12 dumbbell front rack lunges

200-m run

6 dumbbell front rack lunges

200-m run

– Use two DBs.

Stretching (No Measure)

1 set:

200-meter walk

1:00 hamstring stretch/side

– AT-HOME – (Time)

For time:

800-meter run

36 dumbbell front rack lunges (35/50 lb)

600-meter run

24 dumbbell front rack lunges

400-meter run

12 dumbbell front rack lunges

200-meter run

– Use two dumbbells.