Crossfit Garage – CrossFit
Warm-up
400m run into..
2 Rounds:
5/5 Single Arm KB Deadlift
8/8 Side Plank Hip Taps
10 Air Squat to Wallball
Weightlifting
EMOM X 16
Min 1: :45 Single Arm Suitcase Hold (R Arm)
Min 2: :45 Single Arm Suitcase Hold (L Arm)
Min 3: :45 Hollow Hang from Rig
Min 4: Rest
*use KB or DB for suitcase hold
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12
200m run (2 reps)
12 Wallball Cleans (20/14) (12 reps)
:30 side plank (R) (2 reps)
:30 side plank (L) (2 reps)
– substitute row 300m or bike 600m (2 reps)
*today is recovery for tomorrow*
Cool Down
1:00 Forearm Stretch
1:30 Alternating between cobra and child’s pose