Crossfit Restoration – CrossFit
General Warm-up
EMOM 8 minutes, rotating through each twice:
Any machine or a 200m run
Long Lunges (Walking Lunge with Knee driving out over foot and reaching overhead)
Alternating DB Hang Snatches
Burpees
Work for :50, transition for :10 for 2 rounds.
For time in teams of 3: (Time)
100 Calorie Machine 1
120 Alternating Pistols
80 Single DB Devils Press 50/35lbs
120 DB Bench Press 50s/35s
100 Calorie Machine 2
Only one athlete works at a time. Switch any time. Use two different machines if possible.
Extra Credit: (Checkmark)
3 Rounds
10-20 Empty Barbell Seated Strict Press
:30-:60 Light Weight Sled March*
:30-:60 Plank**
*No running or jogging with sled
**Add weight as needed