CrossFit – Tue, Feb 20

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Partner rowling warm-up

On a 8:00 clock:

Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.

Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row.

Suggested penalty movements:

• Jumping jacks

• Air squats

• Reverse lunges

• Plank shoulder taps

• Mountain climbers

• Reverse lunges

240220 (Calories)

-RX-

Every 2:00 for 4 rounds:

6 box jumps (24/30 in)

12 push-ups

Max-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.

– INTERMEDIATE –

Every 2:00 for 4 rounds:

6 box jumps (20/24 in)

12 push-ups

Max-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.

– BEGINNER –

Every 2:00 for 4 rounds:

6 box jumps (12 in)

9 knee push-ups

Max-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.

Stretching (No Measure)

1 set:

1:00 foam roll t-spine

:30 scorpion stretch/side

:30 figure-4 glute foam roll/side

– AT-HOME – (AMRAP – Reps)

Every 2:00 for 4 rounds:

6 object jump-overs (24/30 in)

12 push-ups

Max-shuttle runs (25 ft)

– 1 shuttle run = 25 feet down, 25 feet back.

– Rest 2:00 between rounds.