CrossFit – Wed, Mar 13

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

50 single-unders

10 plank up-downs

10 single-arm dumbbell presses/arm

50-ft walking lunges

1 set:

50 single-unders, faster

10 plank up-downs

5 double-dumbbell shoulder presses (hold for :03 overhead)

25-ft double-dumbbell front rack walking lunges, slow

1 set:

50 single-unders, fastest

10 plank up-downs

10 double-dumbbell shoulder presses

25-ft double-dumbbell front rack walking lunges, fast

Skill Work (Checkmark)

Pre-workout

EMOM 8:

:10-:20 handstand hold

240313 (Time)

– RX –

3 rounds for time:

15 DB push presses (35/50 lb)

50-ft DB front rack walking lunges

50 double-unders

– Use two DBs.

– INTERMEDIATE –

3 rounds for time:

15 DB push presses (20/35 lb)

50-ft DB front rack walking lunges

30 double-unders

– Use two DBs.

– BEGINNER –

3 rounds for time:

15 DB push presses (10/15 lb)

50-ft DB front rack walking lunges

50 single-unders

– Use two DBs.

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (Time)

3 rounds for time:

15 DB push presses (35/50 lb)

50-ft DB front rack walking lunges

50 double-unders

– Use two DBs.