Crossfit Garage – CrossFit
Warm-up (No Measure)
GENERAL:
– banded front rack/lat stretches
3 Rounds:
5 Plank Walkouts + Push-up
10 Single DB Strict Press
10 Single DB Bent Over Row
10 Single DB Bicep Curl
SPECIFIC:
Review DB Seated Press and Renegade Row
Skill/Strength
EMOM X 15
Minute 1: 8 Seated DB Presses
Minute 2: 5 Renegade Rows*
Minute 3: Rest
* 5 per arm (10 total)
– athlete chooses DB weight
HSPU DB Press/Clean (AMRAP – Rounds and Reps)
AMRAP X 10
4 Strict HSPU
8 DB Floor Press (50/35)
12 DB Hang Power Clean
Rx+ 8 Strict HSPU
Bright Spot
DB Seated Strict press
Renegade Row
Strict Handstand Push-up
Handstand Push-ups
Floor Press
DB Hang Power Clean
Cool Down
3-way banded shoulder stretch (:30/side)