CrossFit – Wed, Mar 20

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:10 high knees

:10 butt kickers

100-meter jog

50-meter single-arm farmers carry/side

1 set:

:10 high knees

:10 butt kickers

100-meter run

25-meter farmers carry/side

1 set:

:10 high knees

:10 butt kickers

100-meter hard run

50-meter farmers carry (fast)

240320 (AMRAP – Rounds and Reps)

– RX –

AMRAP 12:

50-m double-DB farmers carry (35/50 lb)

100-m run

10 chest-to-bar pull-ups

– INTERMEDIATE –

AMRAP 12:

50-m double-DB farmers carry (20/35 lb)

100-m run

10 pull-ups

– BEGINNER –

AMRAP 12:

50-m double-DB farmers carry (10/15 lb)

100-m run

10 banded strict pull-ups

Skill Work (Checkmark)

Post-workout:

Accumulate:

10 Turkish get-ups/arm

– Use a single DB or KB.

– Build in load as desired through all 10 reps.

Stretching (No Measure)

1 set:

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

:45 table top stretch

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 12:

50-meter dumbbell farmers carry (35/50 lb)

100-meter run

10 dumbbell renegade rows

– Use two dumbbells.