Crossfit Garage – CrossFit
Warm-up (No Measure)
– Banded Front Rack Stretch
EMOM X 8
Minute 1: 100m Run + 8 Air Squats
Minute 2: 8 Scap Pull-Ups + 8 Seated Banded Lat Pulldowns
With Empty Bar:
5 Clean Grip DL
5 Hang Muscle Cleans
10 Elbow Rotations
5 Hang Power Cleans
5 Front Squat
5 Hang Squat Cleans
Weightlifting
EMOM X 12
Minute 1: 6 Strict Pull-Ups
Minute 2: 5 Hang Power Cleans
Minute 3: :45 Suitcase Hold
Metcon
Hang Squat Run (AMRAP – Rounds and Reps)
AMRAP X 12
8 Hang Squat Cleans (135/95lbs)
200m run
Rx+ 185/125
200m = 2 reps
Bright Spot
Strict Pull Ups
Hang Power Clean
Hang Clean
200m Run (Time)
Cool Down
1:00 Standing Calf Stretch
1:00 Hands on the Wall Prisoner Stretch