Crossfit Garage, Crossfit Towne Lake – CrossFit

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Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Shoulder Press

Top of a Pullup hold (if you get 30sec score it as 30reps)

Chin over vertical plane
3 Sets

B1: Chin over bar hold (pronated) x 30 seconds – Rest 60 seconds

B2: Ring Support hold x 30 seconds – Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

In teams of 2, partners will alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

Wallball x 8 (20/14)

KBS x 8 (53/35)

Burpees x 8

Cool down

Shoulder distractions, lacrosse ball to first rib,foam roll.