CrossFit – Tue, Jan 2

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 row (easy pace)

10 alternating scorpion stretches

:30 plank hip taps (same side)

1 set:

:30 row (moderate pace)

10 knee push-ups

:30 active bar hang

1 set:

:30 row (fast pace)

10 single-arm kettlebell shoulder presses/arm

10 push-ups to down dog

1 set:

:30 row (sprint pace)

:30 single-arm kettlebell overhead hold/arm

10 burpees over the rower

Skill Work (4 Rounds for weight)

Pre-workout:

4 sets:

7 single-arm KB swings/arm (eye level)

– Build in load.

240102 (Time)

– RX –

For time:

21-18-15-12-9-6-3:

Calorie row

– Complete 2 KB Turkish get-ups/arm after each set. (35/53 lb)

– INTERMEDIATE –

For time:

21-18-15-12-9-6-3:

Calorie row

– Complete 2 KB Turkish get-ups/arm after each set. (26/35 lb)

– BEGINNER –

For time:

18-15-12-9-6-3:

Calorie row

– Complete 2 DB Turkish get-ups/arm after each set. (10/15 lb)

Stretching (No Measure)

2 sets:

:30 child’s pose

:15-:30 Samson stretch/leg

– AT-HOME – (Time)

For time:

14-12-10-8-6-4-2

Shuttle runs (25 ft) (1 rep = 25 ft down/25 ft back)

– Complete 2 dumbbell Turkish get-ups/arm after each set. (35/50 lb)