Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 alternating spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 box step up and overs

10 med-ball cleans (14/20 lb)

10 sit-ups

1 set:

10 box step up and overs

10 med-ball cleans (14/20 lb)

10 weighted sit-ups

1 set:

10 box jump-overs

10 med-ball cleans (14/20 lb)

10 alternating V-ups

1 set:

10 box jump-overs

10 med-ball cleans (14/20 lb)

10 V-ups

K2E w/ some WBs and BJs (3 Rounds for reps)

– RX –
For reps:
AMRAP 2:
Knees-to-elbows

– Rest 1:00

AMRAP 4:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:
5 knees-to-elbows
7 wall-ball shots (14/20 lb) (9/10 ft)
9 box jump-overs (20/24 in)
Record total reps completed for each AMRAP

Dips and pulls (Time)

For time:
21-15-12-9-6-3:
Strict ring dips
– After every round, perform a 50-ft box pull.
– Complete the workout in 10:00 or less.
This is Extra Credit, add this in if you like

Stretching (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg