CrossFit – Wed, Jan 3

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up

• Spend :20-:30 on each movement.

1 set:

Arm circles forward

Arm circles backwards

Arm swings across

Hip circles

Torso twists

Toe touches

Samson stretch/leg

Elbow-to-instep/leg

Alternating scorpion stretches

Lying hip crossovers

Inchworms

Downdog to cobra

Conditioning warm-up

EMOM 5:

:40 row, bike, or Ski-erg

– Rest :20.

240103 (AMRAP – Reps)

– RX –

AMRAP 10:

Burpee box-overs (20/24 in)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 10:

Burpee box-overs (12 in)

Skill Work (Checkmark)

Post-workout:

Accumulate:

30 strict pull-ups

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (AMRAP – Reps)

Same as RX’d, Intermediate, or Beginner.

– If no box is available, perform burpees to a 12-in target OR across a 3-foot length of space with a broad jump across it.