Crossfit Garage – CrossFit
Warm-up
AMRAP X 7
8 Cal Row
10 Banded Good Mornings
8 WB Thrusters
2 Wall Walks
Skill/Strength (Time)
On a 10 min clock..
Spend time working on inversions (Headstand Holds, Handstand Holds, Wall Walk Holds, Pike Box Around the Worlds, HS Walk, etc.)
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Score: Total reps completed
DL + WB = 110
DL + WB + Row = 165
Cool Down
1 min/side lying back stretch (pull knees to the side, keep shoulders square)
1 min/side Banded Hamstring Stretch