Crossfit Garage – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 7

8 Up-Downs

8 Samson Lunges

8 Scap Pull-Ups

8 Push-Up to Pike

Gymnastics

EMOM X 10

EMOM X 10

Minute 1: 8 Strict Pull-Ups

Minute 2: :30 Hollow Hang

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 16

20 Plate Ground to Overhead (45/25lbs)(20/11kg)

20 Plate Overhead Lunges

20 Burpees to Plate

Cool Down

200m Group Cooldown Walk

Into..

:30 sec/direction 3-way banded shoulder distraction

:45/side Banded Lat Stretch