Crossfit Garage – CrossFit

Warm-up

GENERAL

3:00 on Rower

Into..

3 RDS

10 Kip Swings

10 Straight Leg Sit-Ups

SPECIFIC

Review Movements

10 Muscle Cleans

10 Thrusters (Empty Barbell)

Metcon

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

Cool Down

Roll and stretch before leaving