Crossfit Garage – CrossFit

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Skills

Use the first 15 mins of class to go over P.O.P and establish a working weight for SDHP for the workout

Metcon

SDHP HSPU AMRAP (AMRAP – Reps)

5 Sumo Deadlift High Pulls

REST 20 seconds, then:

2 minutes AMRAP Handstand Push-ups

REST 3 minutes

*Complete the above work a total of 4 times (4 rounds)

Score is total number of HSPU reps

In notes, include SDHP weight

Bright Spot

Sumo Deadlift High Pull

Handstand Push-ups

Accessory Work

15 Glute-and-Ham Raises (on GHD)

20 KB Goblet Squats (slow)

30 Alternating DB Bicep Curls

20 KB Goblet Squats (slow)

15 Glute-and-Ham Raises

*OPTIONAL – Athletes choose weight

Intended Response

Taxing on the shoulders so warm up appropriately.

Short work times and long rest periods at the end of each round cue athletes to get as much work done during AMRAP portion as possible. Pay close attention to the clock for stop and go opportunities.