BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
1 set:
10 arm circles forward
10 arm circles backward
10 unweighted good mornings
10 up-downs
10 alternating Spiderman stretches
10 air squats
10 burpees
200-meter run
Abbate (Time)
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
– RX –
For time:
1,600-m run
21 clean and jerks (105/155 lb)
800-m run
21 clean and jerks
1,600-m run
– INTERMEDIATE –
For time:
1,600-m run
21 clean and jerks (75/115 lb)
800-m run
21 clean and jerks
1,600-m run
– BEGINNER –
For time:
800-m run
15 clean and jerks (55/75 lb)
400-m run
15 clean and jerks
800-m run
– MASTERS 55+ –
For time:
1,600-m run
21 clean and jerks (65/95 lb)
800-m run
21 clean and jerks
1,600-m run
Stretching (Checkmark)
1 set:
1:00 foam roll upper back
1:00 foam roll glutes/side
– AT-HOME – (Time)
For time:
1,600-m run
15 left-arm DB clean and jerks (35/50 lb)
15 right-arm DB clean and jerks
800-m run
15 left-arm DB clean and jerks
15 right-arm DB clean and jerks
1,600-m run