CrossFit – Tue, Jan 16

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Partner ParaMed-Ball Game

• Partner athletes up with one light med ball and two PVCs.

• Athletes must perform movements without dropping the med ball.

• If you don’t have space, then cut out the walks.

• If the ball hits the ground, athletes perform 5 penalty burpees.

AMRAP 5:

Walk 50 ft with the med ball

10 lunges

Walk 50 ft with the med ball

5 thrusters

Walk 50 ft with the med ball

5 deadlifts

Walk 50 ft with the med ball

5 shoulder presses

2401116 (Time)

– RX –

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges

– INTERMEDIATE –

5 rounds for time:

12 push presses (55/75 lb)

12 alternating front rack lunges

– BEGINNER –

5 rounds for time:

10 push presses (35/45 lb)

10 alternating front rack lunges

Skill Work (8 Rounds for weight)

Pre-workout

EMOM 8:

2 push presses

– Build to a heavy set of 2 reps.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

5 rounds for time:

10 right-arm dumbbell push presses (35/50 lb)

10 left-arm dumbbell push presses

20 alternating dumbbell front rack lunges

– Use one dumbbell.