CrossFit – Tue, Jan 30

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:15 Samson stretch/leg

5-10 push-ups

5-10 ring rows

10 PVC good mornings

10 PVC pass throughs

10 PVC overhead squats

1 set:

:15 Samson stretch/leg

5-10 push-ups or strict ring dips

5-10 ring rows or strict pull-ups

10 PVC good mornings

10 PVC pass throughs

10 PVC overhead squats

1 set

10 PVC good mornings

10 PVC back squats

10 PVC pass throughs

:30 up-downs

240130 (AMRAP – Reps)

– RX –

3 x 2:00 rounds:

12 front squats (105/155 lb)

Max burpee box jump-overs

Rest 2:00

– Step down from the box.

– INTERMEDIATE –

3 x 2:00 rounds:

12 front squats (75/115 lb)

Max burpee box jump-overs

Rest 2:00

– Step down from the box.

– BEGINNER –

3 x 2:00 rounds:

12 front squats (35/45 lb)

Max burpee box step-overs

Rest 2:00

– Step down from the box.

Stretching (No Measure)

1 set:

1:00 foam roll glute-med/side

1:00 reach-roll-lift

– AT-HOME – (AMRAP – Reps)

3 x 2:00 rounds:

15 DB front squats (35/50)

Max DB-facing burpees

– Rest 2:00.

– Use two dumbbells.