Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
200m run
10 PVC Pass Throughs
10 Elbow Punches
8 Strict Press
Weightlifting
Push Press (2×6, 2×4)
2×6 @ 75-80% of 1RM
2×4 @ 80-85% of 1RM
Metcon
400m S2O (Time)
3 Rounds:
400m run
10 Shoulder to Overhead (155/105)
last tested 9/1/21. Scale at 55% of 1RM PP or PJ whichever is heavier
Bright Spot
400m Run (Time)
Max Effort 400m Run
Push Jerk
400m shoulder to overheads (Time)
Rx+
3 rounds:
Run 400 meters
10 shoulder-to-overheads 185/125
Rx
3 rounds:
Run 400 meters
10 shoulder-to-overheads 65% 1RM
Scaled
3 rounds:
Run 200 meters
10 shoulder-to-overheads 50% 1RM
For Reference
Cool Down
3-way banded shoulder distraction stretch (:45/direction)