CrossFit – Tue, Mar 12

Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 sets:

:30 easy pace

:20 moderate pace

:10 fast pace

– Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute.

– Rest :30 between sets.

2 sets:

5 elbow-to-instep/leg

10 scap pull-ups

10 single-leg toe touches/leg

10 kip swings

1 set:

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

240312 (Time)

– RX –

10 rounds for time:

3 bar muscle-ups

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

– INTERMEDIATE –

10 rounds for time:

1 bar muscle-up

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

– BEGINNER –

10 rounds for time:

5 ring rows

3 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.

Skill Work (Checkmark)

Post-workout

Accumulate:

30 strict chin-ups

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

10 rounds for time:

2 wall walks

5 shuttle runs

– 1 shuttle run is 25 ft down/25 ft back.