Crossfit Garage – CrossFit
Warm-up
General:
AMRAP X 8
250m row
10 DB DL
10 Kip Swings
10 Samson Lunges
Specific:
P.O.P review of DB Lunge and DB Hang Clean
EMOM X 10
EMOM X 10
Min 0&5: 8 Big Kip Swings w/ Big Pushdown on Bar
Min 1&6: 10 Kipping Knee Raises
Min 2&7: 5-8 Kipping T2B or Toes to Something
Min 3&8: 3 Hips to Bar
Min 4&9: 3 C2B/Bar MU/Pull-Ups
Movement Adjustments:
EMOM X 10
Min 0&5: 8 Hollow Rocks
Min 1&6: 10 Supermans
Min 2&7: 8 Tuck Ups
Min 3&8: 8 V-ups
Min 4&9: 8 Bent Over Rows
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12-minutes of
2 Rounds:
• 50-ft. Front Rack Weighted Walking Lunge (or 20 Lunges)
• 16 Toes-to-Bar
• 8 Hang Squat Cleans
Then, 2 rounds:
• 50-ft. Front Rack Weighted Walking Lunge (or 20 Lunges)
• 16 Chest to Bar
• 8 DB Hang Squat Cleans
etc., Alternating between Toes-to-Bars and C2B every 2 rounds
Rx:
M (2)-50-lb. Dumbbells
F (2) 35-lb. Dumbbells
LEVEL-UP CHALLENGE/Rx+: Bar MU instead of C2B
*1 point per 10′ walking lunges (5 points for 50′)