Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 8
200m row
8 Up-Down DB DL
4/4 Single DB Push Press
PVC External Rotation Stretch
Review Strict Press, Into..
1×5 w/ Light Load
1×3 w/ Light-Moderate Load
1×2 w/ Moderate Load
Weightlifting
Shoulder Press (3×1)
1+ reps on final set
Metcon
AMRAP 1k Box Devils (AMRAP – Rounds and Reps)
AMRAP X 20
1000m row
20 Box Jumps (24/20)
10 Devil’s Press (50/35lbs) (22.5/15kg)
1000m Row = 10 possible reps (1 rep per 100m)
Bright Spot
1000m Row (Time)
Max Effort 1000m Row
500m Row (Time)
Max Effort 500m Row
Box Jumps
Devils Press
Cool Down
1:00/Side Thread the Needle Stretch