Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
25 Single Unders —> Double Unders
10 PVC Pass Throughs
10 PVC Around the Worlds
5 PVC OH Squats
:20 Low Squat Hold/ Ankle Stretch
Empty Bar: 3-5 reps
Snatch DL
Down Shrug
Down Shrug w/ elbows
Muscle Snatch
OH Squat
Hang Squat Snatch
Squat Snatch
Weightlifting
Snatch (1×1)
20:00 to build to 1RM
Metcon
Power Double (Time)
30-20-10
Power Snatch (75/55)
100-75-50
Double Unders
SU 1:1
Bright Spot
Power Snatch
Double-Unders
Cool Down
1:00 Forearm Stretch (:30 Knuckles down, :30 Palms down)
1:00 Hands on Wall Prison Stretch