CrossFit – Wed, Dec 27

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up

1 set:

:30 hops to a 10-lb plate

:30 mountain climbers

:30 up-downs to a 10-lb plate

:30 step-back lunges

:30 ground-to-overheads with a plate

– Rest :15 between movements.

Progressive warm-up

1 set:

5 inchworms + 1 push-up/each

3 back scales/leg

1 set:

3 partial range of motion wall walks

3 back scales/leg

1 set:

:30 wall-facing handstand hold

3 back scales/leg

1 set:

3 wall walks

Skill Work (Weight)

Pre-workout:

EMOM 8:

1 deadlift

– Build to a heavy single.

231227 (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:

2 wall walks

2 deadlifts (205/315 lb)

– INTERMEDIATE –

AMRAP 8:

2 wall walks

2 deadlifts (125/185 lb)

– BEGINNER –

AMRAP 8:

2 inchworms + push-up

2 deadlifts (55/75 lb)

Stretching (No Measure)

3 sets:

:30 couch stretch/side

:30 foam roll upper back

:30 foam roll lats/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 8:

2 wall walks

6 dumbbell deadlifts (50/70 lb)

– Use two of the heaviest dumbbells, or objects, available.