CrossFit – Tue, Jan 9

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Partner rowling warm-up

On an 8:00 clock:

Partner A rows 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.

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

Penalty movements:

• Air squats

• Burpees

• Push-ups

• Jumping jacks

• Sit-ups

240109 (2 Rounds for reps)

– RX –

AMRAP 5:00

Row 500 meters

Max wall-ball shots (14/20 lb) (9/10 ft)

– Rest 5:00 –

AMRAP 5:00

Row 500 meters

Max med-ball cleans (14/20 lb)

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

AMRAP 5:00

Row 400 meters

Max wall-ball shots (10/14 lb) (9/10 ft)

Rest 5:00

AMRAP 5:00

Row 400 meters

Max med-ball cleans (10/14 lb)

Skill Work (Checkmark)

Post-workout:

400-meter partner medicine ball carry

– Trade off as needed.

Stretching (No Measure)

Accumulate:

1:00 foam roll upper back

1:00 bottom of squat hold (relaxed)

– AT-HOME – (2 Rounds for reps)

AMRAP 5:00

Run 500 meters

Max single-DB thrusters (35/50 lb)

– Rest 5:00 –

AMRAP 5:00

Run 500 meters

Max alternating single-arm DB squat cleans

– Use one DB.