CrossFit – Wed, May 8

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

20 jumping jacks

10 wide stance good mornings

10 shoulder presses

5 box step-overs

5 box jump-overs

Skill Work (Weight)

Pre-workout:

On a 10:00 clock:

5 push presses

– Build to a heavy set of 5 reps.

240508 (Time)

– RX –

7 rounds for time:

7 sumo deadlift high pulls (65/95 lb)

7 push presses

7 box jump-overs (24/30 in)

– INTERMEDIATE –

7 rounds for time:

7 sumo deadlift high pulls (55/75 lb)

7 push presses

7 box jump-overs (20/24 in)

– BEGINNER –

7 rounds for time:

5 sumo deadlift high pulls (35/45 lb)

5 push presses

5 box step-overs (20 in)

Stretching (No Measure)

1 set:

1:00 foam roll upper back

1:00 foam roll quadriceps

1:00 foam roll calves

– AT-HOME – (Time)

7 rounds for time:

7 single-arm dumbbell sumo deadlift high pulls (35/50 lb)

7 single-arm dumbbell push presses

7 object jump-overs (24/30 in)

– Switch arms as needed.

– Use an object that is roughly thigh height and can also safely be jumped over.