Crossfit Garage – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 8

200m jog

5/5 Single Arm KB Deadlift

5/5 Single Arm KB Upright Row

5/5 Single Arm Banded Row

Weightlifting

EMOM X 10

EMOM X 10

Minute 1: 8/8 Pallof Press

Minute 2: 8/8 Single Arm KB Swing

Metcon

“Hush” (AMRAP – Rounds and Reps)

AMRAP X 12

50 Up-Downs

50 Russian KB Swings (53/35lb) (24/16kg)
LEVEL UP OPPORTUNITY: Burpees for Up-Downs (Conditioning Focus)

Finisher

E2MOM X 3

12 DB Floor Press

10/10 Plank DB Pull Throughs

Cool Down

1:30 Alternating between Cobra and Childs Pose