Crossfit Garage – At Home

Workout Notes

– 10+ reps/ set.

– Moderate DB load (35/50 lb).

– Adjust rep expectations relative to the DBs available. Fewer/more reps are okay if you have only heavier or lighter DBs. Scale to using just 1 DB (one hand on each head of the DB with the handle parallel to the floor) as needed.

Warm-up (No Measure)

On a 7:00 clock:

15 jumping jacks

3 inchworms

5 push-ups

10 hollow rocks

:20 handstand hold

1 set:

5 pike push-ups (floor)

3 pike push-ups (feet elevated)

2 sets:

1-5 strict HSPU (for speed)

– Rest as needed.

Equipment Option (AMRAP – Reps)

5 sets for reps:

Max unbroken DB shoulder presses

– Rest 4:00 between sets.

– Use two DBs.

Bodyweight Option (AMRAP – Reps)

5 sets for reps:

Max unbroken strict handstand push-ups

– Rest 4:00 between sets.

Skill Work (Checkmark)

Post-workout:

Accumulate:

2:00 seated leg raise hold

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side