Crossfit Garage – CrossFit
Warm-up
AMRAP X 8
200m Jog
10 PVC Pass Throughs
10 Sit-Ups
10 Scap Pull-ups/Kip Swings
Weightlifting
Thruster (1×3)
On a 15:00 running clock, build to 3RM Thruster in 4-5 sets lifting every 3 min using 5-5-3-3-3 rep scheme
*barbell received from ground*
‘Ibtihaj’ (Time)
21-15-9
Thrusters (95/65)
T2B
8 MIN CAP
Ibtihaj Muhammad is an entrepreneur, activist, speaker, and Olympic medalist in fencing. In 2016 she won an Olympic bronze medal; she is a 5-time Senior World medalist and was a World Champion in 2016. Ibtihaj became the first American woman to compete in the Olympics in hijab religious veil).
Named to Time Magazine’s 100 Most Influential list, Ibtihaj is an important figure in a larger global discussion on equality and the importance of sport.
Accessory Work
E2MOM x 3
10 Barbell Rollouts
1. Control the Movement: Rolling out too fast/rushing through this movement can increase your risk of torso rotation and extension at the back
2. Initiate With the Core: Every rep cue yourself to squeeze the glutes and initiate the movement with the core instead of starting the roll with the arms
Bright Spot
Toes-To-Bar
Cool Down
1:00/side Banded Lat Stretch