Crossfit Garage – CrossFit

Warm-up

Warm-up (No Measure)

3 RDS

10 up-downs

10 Superman PVC Pass Throughs

10 Samson Lunges

10 (5/5) T-Spine Rotations

Weightlifting

Skill/Strength

EMOM X 8

Minute 1: 6 Front Rack Lunges (Building)

Minute 2:

10 Kip Swings→ 8 Kipping Knee Raises→ 7 Toes to Something→ 6 Toes 2 Bar

Metcon

“Marge and Homer” (AMRAP – Rounds and Reps)

AMRAP X 22 W/ Partner

30 T2B

40 Front Rack Lunge (135/95lb)(61/43kg)

50 Wall Ball (20/14lb)(9/6kg)

Cool Down

1:00 Pigeon Pose/Side

1:00 Cobra Stretch