Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

:20 jumping jacks

10 unweighted good mornings

10 walking lunge steps

5 push-ups, slow

5 push-ups, fast

Freedom 1776 (Time)

In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it).

Buy in: 400 m run all together

then…

Kettlebell Swings 53/35

Box Jumps 24/20

Air Squats

Pushups

Alt. DB snatches 50/35

Burpees

Pull-ups

Situps

Calories Rowed

Double Unders – (no single scaling)

Wall Balls (20/14)

Dumbbell Push Press 40/25

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
– RX –

6 rounds for time:

24 squats

24 push-ups

24 walking lunge steps

400-m run

– INTERMEDIATE –

6 rounds for time:

18 squats

18 push-ups

18 walking lunge steps

400-m run

– BEGINNER –

4 rounds for time:

14 squats

14 push-ups from the knees

14 walking lunge steps

400-m run

Stretching (No Measure)

1 set:

1:00 couch stretch/leg

1:00 banded lat stretch/arm