CrossFit – Tue, Jan 23

Crossfit Garage – CrossFit

General Warm-up (No Measure)

400-meter run EASY

1 set:

25 ft down and back:

– Bear crawl (down)

– Samson lunges (back)

– Spiderman twist (down)

– Side lunges (down and back – facing the same direction)

– Crab walk with high hips (down and back – facing the same direction)

– Burpee broad jump (down)

– Jog (back)

200-meter run MODERATE

3 rounds for quality:

5 scap pull-ups

10 plank shoulder taps (right and left) to down dog

10 bootstrappers

200-meter run FAST/STRIDE

Time Priority Angie (AMRAP – Reps)

– RX –

For reps:

3:00 of pull-ups

3:00 of push-ups

3:00 of sit-ups

3:00 of air squats

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For reps:

3:00 of ring rows

3:00 of hand-elevated push-ups

3:00 of sit-ups

3:00 of air squats

Stretching (No Measure)

3 sets:

:20 band pull-aparts

:20 scorpion stretch/arm

– AT-HOME – (AMRAP – Reps)

For reps:

3:00 of dumbbell hang power cleans (35/50 lb)

3:00 of push-ups

3:00 of sit-ups

3:00 of air squats

– Use two dumbbells.