Crossfit Garage – CrossFit
Warm-up
2 rounds of
200m jog
10 Superman PVC Pass Throughs
10 Scap Pull-Ups
10 Scap Push-Ups
10 squats slow and low
sampson stretch
Skill/Strength
Overhead Squat
for 15 min, 3 sets of 5 reps, building each time. If possible on the last set try for 5+ reps.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Nancy like run OHS (Time)
5 Rounds for time of:
400m Run
15 x Overhead Squats, 55% of 1RM
put weight in notes