CrossFit – Tue, May 28

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

400-meter run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

1 set:

200-meter run (moderate pace)

3 rounds:

5 scap pull-ups

10 alternating right/left plank shoulder taps to down dog

10 bootstrappers

200-meter run (fast/stride)

240528 (Time)

– RX –

For time:

21-15-9

DB deadlifts (35/50 lb)

42-30-18

Box step-ups (20/24 in)

– Use two dumbbells.

– INTERMEDIATE –

For time:

21-15-9

DB deadlifts (20/35 lb)

42-30-18

Box step-ups (20/24 in)

– Use two dumbbells.

– BEGINNER –

For time:

21-15-9

DB deadlifts (10/15 lb)

Box step-ups (12/20 in)

– Use two dumbbells.

Stretching (No Measure)

1 set:

:30 bent-arm pec stretch/side

1:00 couch stretch/side

– AT-HOME – (Time)

For time:

21-15-9

Dumbbell deadlifts (35/50 lb)

42-30-18

Step-ups (20/24 in)

– Substitute with jumping lunges if no object is available to step up onto.