CrossFit – Tue, Dec 19

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

1:00 row (easy)

:40 good morning + jumps

1 set:

1:00 row (moderate)

:40 air squats

1 set:

1:00 row (fast)

:40 burpees

Regionals 12.2 (Time)

-RX-

For time:

2,000-meter row

50 alternating single-leg squats

30 hang cleans (135/225 lb)

– INTERMEDIATE –

For time:

1,600/2,000-meter row

50 alternating single-leg squats to a target

30 hang cleans (105/155 lb)

– BEGINNER –

For time:

800/1,000-meter row

50 alternating reverse lunges

30 hang cleans (55/75 lb)

Stretching (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– AT-HOME – (Time)

For time:

1,600-meter run

50 alternating single-leg squats

50 dumbbell hang cleans (35/50 lb)

– Use two dumbbells.