CrossFit – Wed, May 1

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:40 row (maintain tall posture)

10 alternating scorpion stretches

1 set:

:40 row (return the arms before your knees bend)

5-10 knee push-ups

1 set:

:20 row (increase stroke rate)

5 tempo push-ups

1 set:

:20 row (drive harder through your heels)

5-10 push-ups

Skill Work (No Measure)

Pre-workout:

10:00-15:00 of guided skin the cat practice

240501 (5 Rounds for reps)

– RX –

5 rounds:

:30 row

:30 push-ups

Rest 2:00

– Score is total calories and push-up reps.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

5 rounds:

:30 row

:30 hand-elevated push-ups

Rest 2:00

– Score is total calories and push-up reps.

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

– AT-HOME – (5 Rounds for reps)

5 rounds:

:30 lateral up-downs over a line

:30 push-ups

Rest 2:00

– Score is total up-down and push-up reps.