Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 200-m run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1 set: 200-m run, faster Thruster (1 x 3) Take 15 minutes to build to a heavy set of 3 reps 230710 (Time) – RX – 3 rounds for time: 15 thrusters (65/95 lb) 400-m run – INTERMEDIATE – 3 rounds for time: 15 thrusters (55/75 lb) 400-m run – BEGINNER – 3 rounds for time: 15 thrusters (35/45 lb) 200-m run Stretching (No Measure) 1 set: 1:00 foam roll quads 1:00 couch stretch/leg
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