CrossFit – Wed, Mar 6

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 rounds:

200-meter run, slow

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

10 change in support drill reps per leg

2 rounds:

200-meter run, faster

10 scap pull-ups

10 single-dumbbell deadlifts

10 sit-ups

10 kip swings

10 single-dumbbell goblet squats

10 hollow rocks

240306 (No Measure)

– RX –

3 rounds for time:

400-m run

21 knees-to-elbows

12 double-DB hang squat cleans (35/50 lb)

– INTERMEDIATE –

3 rounds for time:

400-m run

21 knees-to-armpits

12 double-DB hang squat cleans (20/35 lb)

– BEGINNER –

3 rounds for time:

200-m run

12 hanging knee raises

12 double-DB hang squat cleans (10/15 lb)

Skill Work (Checkmark)

Post-workout

Accumulate:

50 alternating DB renegade rows

– Use workout load.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

– AT-HOME – (Time)

3 rounds for time:

400-meter run

21 tuck-ups

12 double-dumbbell hang squat cleans (35/50 lb)