Crossfit Garage – CrossFit

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Warm-up (No Measure)

2:00 Bike/Row, then:

2 Rounds:

5/5 Single Arm KB SDHP

5/5 Single Arm Russian KB Swings

10 Banded Good Mornings

:20 Forearm Plank Hold

Skill/Strength

Deadlift (20 mins to build to a 1RM)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10 MIN CAP

Diane Altered (Time)

Diane Altered

21-15-9

Deadlifts, 55% of 1RM

Push-ups (toe)

Bright Spot

Handstand Push-ups

Cool Down

Banded Hamstring Stretch (1:00/side)