Crossfit Garage – CrossFit
Warm-up
Warm-up (No Measure)
EMOM X 9
Min 1: :45 Up-Downs
Min 2: 8/8 Single Leg KB DL
Min 3: 8/8 Single Arm KB SDHP
Skill/Strength
EMOM x 10
EMOM X 10
Minute 1: 10 Single Arm KB Suitcase Deadlift + :20 SA Front Rack Hold (R arm)
Minute 2: 10 Single Arm KB Suitcase Deadlift + :20 SA Front Rack Hold (L arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 10
10 American KB Swings (53/35)
10 Goblet Lunges
10 Russian KB Swings
10 KB SDHP
Finisher
E2MOM X 4
15 KB Hammer Curls
15 KB Overhead Tricep Extensions
Cool Down
1:00 Forearm Stretch/direction (Fingers facing/Knuckles down)