Monday, June 28

26
Jun

Monday, June 28

Crossfit Garage – CrossFit

View Public Whiteboard

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