Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 2:00 run, bike, or row 3 sets: 6 push-ups 8 alternating Cossack squats 10 dumbbell goblet squats Front Squat (- RX – 5 sets for load: 5 front squats – INTERMEDIATE – Same as RX’d – BEGINNER – Same as RX’d ) Stretching (No Measure) 3 sets: :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right – AT-HOME – (5 Rounds for reps) 5 sets for reps: 1:00 dumbbell squats – Rest 2:00 between sets. – Use two dumbbells. Go as heavy as possible.
Read more