CrossFit – Tue, Mar 5

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 leg swings/leg

10 unweighted good mornings

10 walking reverse lunges

:30 narrow stance air squats (keep heels down)

1 set:

10 lateral leg swings/leg

10 single-leg toe touches/leg

:30 alternating standing figure four stretch

:30 air squats

1 set:

10 inchworms + 1 push-up/rep

10 alternating cossack squats

:30 jumping lunges

:30 air squats

240305 (5 Rounds for time)

– RX –

Every 4:00 for 5 rounds:

400/500-m row

– Rest the remaining time in the interval.

– Score is slowest interval.

– INTERMEDIATE –

Every 4:00 for 5 rounds:

300/400-m row

– Rest the remaining time in the interval.

– Score is slowest interval.

– BEGINNER –

Every 4:00 for 5 rounds:

200/250-m row

– Rest with remaining time in the interval.

– Score is slowest interval.

Stretching (No Measure)

1 set:

200-meter cooldown walk

1:00 couch stretch/side

1:00 hamstring stretch/side

– AT-HOME – (5 Rounds for time)

Every 4:00 for 5 rounds:

400-meter run

– Rest the remaining time in the interval.

– Score is slowest interval.