Crossfit Garage – CrossFit

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Warm-up

General:

AMRAP x 7:

10 Banded Seated Rows

10 Banded Tricep Extension

5 Push-up to Pike

5/5 DB SDHP

EMOM X 10

Min 1: 6 Strict Pull-Ups

Min 2: 12 Push-Ups
Movement Adjustments:

– Strict Pull-Ups→ Banded Strict Pull-ups, Barbell Kneeling Pull-Ups, Jumping Negative Pull-Ups, Elevated Ring Rows

– Push-Ups→ Barbell or Box Push-Ups, Banded Push-ups

*make it challenging*

Metcon (Time)

10-20-30-20-10

Burpees

Alt. DB Power Snatch (50/35)

15 MIN CAP
Movement Adjustments:

– Burpees→ Up-downs

– DB Snatches→ DB Cleans

Bright Spot

Strict Pull Ups

Push-ups

DB Snatch