Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 rounds:

200-m run (conversation pace)

10 leg swings/leg (forward and backward)

10 ring rows

2 rounds:

200-m run (a little faster)

10 box step-ups

10 box incline push-ups

2 rounds:

200-m run (a little faster)

10 reverse lunges

10 steps bear crawl

Hang Power Snatch (2 Hang Snatch Pulls + 1 Hang Power Snatch)

5 sets every 3 minutes

230607 (Checkmark)

– RX –

EMOM 16:

Even minutes: 3 rope climbs

Odd minutes: 12 DB reverse lunges (35/50 lb)

– Use 2 DBs for the lunges, held as desired.

– INTERMEDIATE –

EMOM 16:

Even minutes: 1 rope climb

Odd minutes: 12 DB reverse lunges (20/35 lb)

– Use 2 DBs for the lunges, held as desired.

– BEGINNER –

EMOM 16:

Even minutes: 3 pull-to-stands

Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)

– Use 2 DBs for the lunges, held as desired.

Stretching (Checkmark)

2 sets:

:30 double forearm stretch

1:00 foam roll quads