Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
5 Plank Walkouts + Push-up
5/5 Front Raises (2.5 or 5# plate)
5/5 Lateral Raises (2.5 or 5# plate)
10 Single DB Bicep Curl
Review DB Seated Press and Hand Release Push-Up
Weightlifting
EMOM X 10
Min 1: 12 Seated DB Strict Press
Min 2: 10 Hand Release Push-Ups
Score: heaviest DB used for seated press
Metcon
“Bomba” (AMRAP – Rounds and Reps)
AMRAP X 10
4 Strict HSPU
8 DB Floor Press (50/35)
12 DB Hang Power Clean
Rx+ 8 Strict HSPU
Finisher
Tabata (8 rounds :20 on, :10 off)
Single DB Flutter Kicks
Bright Spot
Hand-Release Push-ups
Strict Handstand Push-up
HSPU
DB Hang Power Clean
Cool Down
3-way banded shoulder stretch (:30/side)