Monday, November 8

6
Nov

Monday, November 8

Crossfit Garage – CrossFit

Warm-up (No Measure)

Thoracic Extension (on foam roller), into,

2 Rounds:

10 PVC Pass Throughs

10 PVC Around the Worlds

3/3 Windshield Wipers

5 Shoulder Press (empty bar)

Push Jerk :

2×5 w/ 1 Sec Pause Overhead (first with empty bar, second with light load)

Weightlifting

Push Jerk

18:00 to establish new 1RM

Metcon

Shoulder Burpees (AMRAP – Reps)

EMOM X 12

Minute 1: 8 Shoulder Press (95/65)

Minute 2: 12 Burpees

Rx+ 15 Burpees
Rx: 120 reps

Rx+: 138 reps

Finisher

2 Sets

:30 Forearm Plank

:30 Side Plank (L)

:30 Side Plank (R)

-Rest 1 min between sets-

Bright Spot

Shoulder Press

Cool Down

1:00 Thread the needle stretch/side