CrossFit – Tue, Jun 4

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up 1

1 set:

10 arm swings across

10 arm swings overhead

10 torso twists/direction

10 arm circles forward

10 arm circles backward

10 unweighted good mornings

10 leg swings/leg

10 lateral leg swings/leg

10 Samson stretch lunges

10 alternating Cossack squats

Dynamic warm-up 2

EMOM 6:

Min. 1 | :20-:40 plank hold

Min. 2 | :20-:40 bottom-of-squat hold

Min. 3 | :40 burpees

Skill Work (Checkmark)

Pre-workout:

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

150-ft handstand walk

240604 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

20 alternating walking lunges

2 wall walks

20 sit-ups

2 wall walks

– INTERMEDIATE –

AMRAP 10:

20 alternating walking lunges

1 wall walks

20 sit-ups

1 wall walks

– BEGINNER –

AMRAP 10:

20 alternating walking lunges

4 inchworms + push-up from the knees

20 sit-ups

4 inchworms + push-up from the knees

Stretching (No Measure)

2 sets:

1:00 foam roll upper back

1:00 foam roll quads

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 10:

20 alternating walking lunges

2 wall walks

20 sit-ups

2 wall walks