CrossFit – Tue, Jan 7

BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

1:00 row, bike, or ski.

:30 mountain climbers

5 shoulder presses

5 good mornings

:30 up-downs

5 push presses

5 deadlifts

:30 burpees

Push Jerk (Pre-workout
10:00 clock:
Find a heavy 3-rep push jerk)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
– INTERMEDIATE –

AMRAP 10:

5 shoulder-to-overheads (65/95 lb)

10 deadlifts

15 box jumps (20/24 in)

– Step down from the box.

– BEGINNER –

AMRAP 10:

5 shoulder-to-overheads (35/45 lb)

10 deadlifts

15 plate jumps

– Athlete’s choice of plate.

– Step down from the plate.

– MASTERS 55+ –

AMRAP 10:

5 shoulder-to-overheads (55/75 lb)

10 deadlifts

15 box jumps (20/24 in)

– Jump, or step-up, onto the box and step down.

Stretching (Checkmark)

Accumulate:

:30 lacrosse ball roll bottom of each foot

:30 standing hamstring stretch/side

:30 calf stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 10:

5 double-DB shoulder-to-overhead (35/50 lb)

10 double-DB deadlifts

15 jumps to, or over, an object (20 in)