Crossfit Garage – CrossFit

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Warm-up (No Measure)

General:

2 Rounds:

10 Plate Frontal Raises (2.5 or 5-lb plates)

10 Plate Lateral Raise

10 Jump Squats

5 Up-downs

Specific:

Review Split Jerk, Into…

2×5 w/ 2 sec pause in receiving position (One w/ empty barbell, One w/ light load)

Skill/Strength

Split Jerk (5×3)

@ 70-75%

DB PP Burpee (AMRAP – Rounds and Reps)

AMRAP 8:

10 DB Push Press (50/35)

12 Burpees

Bright Spot

Push Jerk

DB Push Press

Push Press

Cool Down

1:00 Hands on Wall Prison Stretch

1:00/side Banded Shoulder Distraction (Palm up

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