BayWay CrossFit – CrossFit
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)