Crossfit Garage – CrossFit

run bear crawl kb swing (Time)

– RX –

3 rounds for time:

Run 800 m

100-ft bear crawl

30 Russian KB swings (53/70 lb)

– INTERMEDIATE –

3 rounds for time:

Run 600m

100-ft bear crawl

30 Russian KB swing (35/53 lb)

– BEGINNER –

3 rounds for time:

Run 400m

50-ft bear crawl

20 Russian KB swing (26/35 lb or lighter)
Intended Stimulus

✔ Target is 18:00.

✔ Slow it down for a steady grind after heavy DT on Monday and the work-rest intervals on Tuesday.

✔ Runs in less than 4:00, bear crawl in 1:00-1:30, and moderately heavy KB swings in :45-1:00 in 1-2 sets each round.

Stretching (No Measure)

Accumulate:

2:00 plank hold

1:00 calf roll/side