Crossfit Garage – CrossFit
Warm-up (No Measure)
2:00 Thoracic Extension Stretch (foam roller), into:
AMRAP 6:
:40 Bike (at increasing pace)
10 PVC Pass Thrus
5/5 Leg Swings (forward +back)
5 PVC OHS
Empty Bar – 3-5 reps:
Snatch DL
Down Shrug
Down Shrug w/ Elbows
Hang Muscle Snatch
Overhead Squat
Hang Power Snatch
Hang Squat Snatch
Weightlifting
Hang Power Snatch + Hang Snatch (5×1)
*every 2:30 x 5 sets
Metcon
“Avalanche” (Time)
25-20-15-10
Cal Bike
12-9-6-3
Hang Power Snatch (95/65)
Rx+ 115/75
Bright Spot
Hang Power Snatch
Hang Snatch
Cool Down
1:30 Feet up the wall stretch
1:00/Side Banded Shoulder Stretch