CrossFit – Wed, Dec 20

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Pizza delivery game | 12:00

6 sets x :60 pizza delivery game

• Perform :60 dynamic stretches between each set of the game:

– Alternating elbow-to-instep

– Alternating single-leg V-up

– Push-up to downward dog

– Leg swings/side

231220 (AMRAP – Rounds and Reps)

-RX-

AMRAP 15:

10 wall-ball shots (14/20 lb) (9/10 ft)

10 toes-to-bars

10 box jumps (20/24 in)

– Step down from the box.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

AMRAP 15:

10 wall-ball shots (8/10 lb) (9/10 ft)

10 hanging knee raises

10 box jumps (20 in)

– Step down from the box.

Stretching (No Measure)

1 set:

2:00 foam roll quads

1:00 cobra stretch

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 15:

10 single-dumbbell thrusters (20/35 lb)

10 V-ups

10 object jump-overs (thigh height)