Crossfit Garage – CrossFit
Warm-up (No Measure)
General:
AMRAP X 7
100m jog
8 PVC Pass Thrus
8 (Light) DB Presses
8 Scap Pull-Ups
8 Kip Swings
Specific:
Review Seated Press and Pull-Ups
800 Press Pull Burp (AMRAP – Reps)
AMRAP X 30
800m Run, then:
3 Rounds:
5 Seated DB Press*
10 Pull-Ups
15 Burpees to Target**
Rx+ C2B Pull-Ups
*Athlete chooses DB weight that allows full ROM
** Target should be at least 6″ above athletes max reach
800m Run = 16 reps (1 rep per 50m)
Bright Spot
800m Run (Time)
Max Effort 800m Run
400m Run (Time)
Max Effort 400m Run
DB Seated Strict press
Pull-ups
Chest-To-Bar Pull-ups
Cool Down
1:00/side Banded Lat Stretch
1:00/side Banded Shoulder Distraction Stretch