Crossfit Garage – CrossFit
Warm-up (No Measure)
Thoracic Extension (on foam roller), into,
2 Rounds:
10 PVC Pass Throughs
10 PVC Around the Worlds
3/3 Windshield Wipers
5 Shoulder Press (empty bar)
Push Jerk :
2×5 w/ 1 Sec Pause Overhead (first with empty bar, second with light load)
Weightlifting
Push Jerk
18:00 to establish new 1RM
Metcon
Shoulder Burpees (AMRAP – Reps)
EMOM X 12
Minute 1: 8 Shoulder Press (95/65)
Minute 2: 12 Burpees
Rx+ 15 Burpees
Rx: 120 reps
Rx+: 138 reps
Finisher
2 Sets
:30 Forearm Plank
:30 Side Plank (L)
:30 Side Plank (R)
-Rest 1 min between sets-
Bright Spot
Shoulder Press
Cool Down
1:00 Thread the needle stretch/side