CrossFit – Tue, Dec 26

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 alternating Spiderman stretches

10 Kang squats

10 leg swings/leg (across the body)

10 single-leg dumbbell deadlifts/leg

1 set:

10 med-ball front squats

10 alternating dumbbell deadlifts

10 med-ball push presses to target

10 alternating dumbbell deadlift + shrugs

10 wall-ball shots

231226 (Time)

– RX –

2 rounds for time:

50 alternating DB snatches (35/50 lb)

50 wall-ball shots (14/20 lb)(9/10 ft)

– INTERMEDIATE –

2 rounds for time:

50 alternating DB snatches (20/35 lb)

50 wall-ball shots (10/14 lb)(9/10 ft)

– BEGINNER –

2 rounds for time:

30 alternating DB snatches (10/15 lb)

30 wall-ball shots (6/10 lb)(9/10 ft)

Skill Work (Checkmark)

Post-workout:

Accumulate with a partner:

40 DB Turkish get-ups

Stretching (No Measure)

3 sets:

:20 banded shoulder stretch/side

20 banded pull-aparts

– AT-HOME – (Time)

2 rounds for time:

50 dumbbell snatches (35/50 lb)

50 single-dumbbell thrusters