CrossFit – Wed, Jun 12

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Junkyard dog warm-up

• Scale to step-overs instead of jump-overs as needed.

• Scale the crawl under to a bear crawl around the partner.

AMRAP 6:

Partner A: 8 jumps around partner

Partner B: 8 jumps around partner

Partner A: 8 jump over and crawl under partner

Partner B: 8 jump over and crawl under partner

240612 (Time)

– RX –

7 rounds for time:

200-m run

10 DB box step-overs (20/35 lb) (20/24 in)

– Use two dumbbells.

– INTERMEDIATE –

7 rounds for time:

200-m run

10 DB box step-overs (15/20 lb) (20/24 in)

– Use two dumbbells.

– BEGINNER –

5 rounds for time:

200-m run

10 alternating walking lunges

Skill Work (Checkmark)

Post-workout

Accumulate:

25 strict pull-ups

– Advanced athletes add load.

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (Time)

7 rounds for time:

200-meter run

10 dumbbell box step-overs (20/35 lb) (20/24 in)

– Use two dumbbells.

– Substitute with dumbbell farmers carry lunges if no box/object is available to step onto or over.