Crossfit Garage – CrossFit
Warm-up (No Measure)
2 Rounds:
20 Mountain Climbers
Spiderman Lunge :30/side
10 Thoracic Extensions
5 (Slow) Narrow Squats
5 DB Goblet Squat + Press
Review OHS
Weightlifting
Overhead Squat (4×8)
focus: technique
– build across if comfortable
Metcon
Dumbbell Snatch Ladder (AMRAP – Reps)
DB Snatch Ladder (alternating)
15/10 lbs x 40 reps
25/15 lbs x 35 reps
35/20 lbs x 30
45/30 lbs x 25
55/40 lbs x 20
65/50 lbs x 15
10:00 cap
Score is total reps completed (165)
Cool Down
1:00 Scorpion Stretch/Side
1:00 Thread the Needle Stretch