Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

200-meter jog

10 leg swings/leg

10 lateral leg swings/leg

1 set:

5 inchworms

:20 high knees

:20 butt kickers

1 set:

:15 Samson stretch/leg

5 unweighted good mornings

5 sit-ups

1 set:

:15 Samson stretch/leg

5 unweighted good mornings

10 sit-ups

240409 (Time)

– RX –

3 rounds for time:

50 sit-ups

30 deadlifts (95/135 lb)

– INTERMEDIATE –

3 rounds for time:

30 sit-ups

30 deadlifts (65/95 lb)

– BEGINNER –

3 rounds for time:

15 sit-ups

15 deadlifts (55/75 lb)

Skill Work (Checkmark)

Post-workout:

21 GHD hip extensions

15 GHD back extensions

9 GHD hip and back extensions

Stretching (No Measure)

2 sets:

1:00 foam roll upper back

:30 cat-cow

:30 standing pike stretch

– AT-HOME – (Time)

3 rounds for time:

50 sit-ups

30 dumbbell deadlifts (35/50 lb)

– Use two dumbbells.