Crossfit Garage – CrossFit

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Warm-up

AMRAP X 7

8 Cal Row

10 Banded Good Mornings

8 WB Thrusters

2 Wall Walks

Skill/Strength (Time)

On a 10 min clock..

Spend time working on inversions (Headstand Holds, Handstand Holds, Wall Walk Holds, Pike Box Around the Worlds, HS Walk, etc.)

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Score: Total reps completed

DL + WB = 110

DL + WB + Row = 165

Cool Down

1 min/side lying back stretch (pull knees to the side, keep shoulders square)

1 min/side Banded Hamstring Stretch

Bright Spot

Handstand Hold

Handstand Walk

Deadlift

Wall Balls

Handstand Push-ups