Crossfit Garage – CrossFit
Weightlifting
Snatch (build to heavy triple in 20 mins)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
50 DU/100 SU
15 T2B
*E2MOM
3 Deadlift 75%
Rx+
DU
315/215
Deadlift reps DO NOT count towards score.
Accessory Work
Spongey Tension Drill (No Measure)
WITH SPONGE IN HEELS WHILE IN HOLLOW POSITION
-1 Tuck Up
-roll to superman (right)
-roll to center
-1 Tuck Up
-roll to superman (left)
-roll to center
Rest as needed between sets
Complete as many reps as desired to challenge yourself.
Every time the sponge falls out results in a 5 sec “penalty” Hollow hold. Perform this hold after the drill.
CHALLENGE FOR TODAY:
Perform sets of
5-4-3-2-1
*Scale as needed