CrossFit – Wed, May 29

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

10 alternating Spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 air squats (squat therapy)

:20 rest

:40 jump rope

:20 rest

240529 (5 Rounds for time)

– RX –

Every 3:00 for 5 rounds:

40 double-unders

20 wall-ball shots (14/20 lb) (9/10 ft)

– Rest the remainder of each interval.

– Score is the fastest round.

– INTERMEDIATE –

Every 3:00 for 5 rounds:

20 double-unders

20 wall-ball shots (10/14 lb) (9/10 ft)

– Rest the remainder of each interval.

– Score is the fastest round.

– BEGINNER –

Every 3:00 for 5 rounds:

20 single-unders

10 wall-ball shots (6/10 lb) (9/10 ft)

– Rest the remainder of each interval.

– Score is the fastest round.

Skill Work (Checkmark)

Post-workout:

Rope climb practice on an 8:00 clock:

Set 1:

2:00 jump and grab (No Foot Hook)

Set 2:

2:00 jump and establish foot hook

Set 3:

2:00 jump, establish foot hook, and 1 pull

Set 4:

2:00 full rope climb

Stretching (No Measure)

Accumulate:

1:00 foam roll calves

1:00 foam roll quads

1:00 foam roll upper back

– AT-HOME – (5 Rounds for time)

Every 3:00 for 5 rounds:

40 double-unders

20 single-dumbell thrusters (25/35 lb)

– Rest the remainder of each interval.

– Score is the fastest round.