Crossfit Garage – CrossFit
Warm-up (No Measure)
– Calf Stretch
– Banded Lat Pull-Down, into:
AMRAP X 7
200m jog
8 KB Sumo DL
4/4 KB Halos
8 Bootstrapper Squats
4/4 KB Figure 8s
4 Russian KBS
4 American KBS
Metcon
200 KB SDHP Intervals (5 Rounds for reps)
Every 4 mins x 5 sets
200m run
20 American KB Swings (53/35)
20 SDHP
Rx+ All rounds sub 3:00
200m Run = 4 reps
Finisher
3 Rounds for Quality:
10 DB/KB Plank Pull-Throughs
10 KB Deadlift
10/10 Single-Leg Glute Bridge
Cool Down
:45/side 3-way Banded Shoulder Distraction