CrossFit – Wed, Jan 31

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:30 jumping jacks

1 set

10 single-leg toe touches/leg

10 PVC presses

10 alternating scorpion stretches

:30 mountain climbers

1 set

10 PVC good mornings

10 PVC back squats

10 PVC pass throughs

:30 up-downs

Skill Work (AMRAP – Reps)

Pre-workout:

8 rounds:

:20 double-under, triple-under, or crossover work

:10 rest

240131 (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:

40 double-unders

10 push presses (65/95 lb)

– INTERMEDIATE –

AMRAP 8:

40 double-under attempts

10 push presses (45/65 lb)

– BEGINNER –

AMRAP 8:

30 single-unders

10 push presses (35/45 lb)

Stretching (No Measure)

1 round:

:30 couch stretch/leg

:30 banded pull aparts

:30 leg swings/leg

:30 standing hamstring stretch/leg

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 8:

40 double-unders

10 DB push presses (35/50 lb)

– Use two dumbbells.