Crossfit Garage – CrossFit

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Warm-up

400M Easy Jog, into..

EMOM X 6

Minute 1: 8 PVC Pass Throughs + 8 PVC OH Squats

Minute 2: 20 Plank Shoulder Taps + Plank Hold in time remaining

Minute 3: :20 Pigeon Pose/side

Overhead Squat (5×5)

EMOM X 10

Min 1: 5 Overhead Squat (Very Light, Positional Focus)

Min 2: 2 Wall Walks

– Barbell may be received from rack

– Log weight used for OHS (aim to use same load across all sets)

Metcon (AMRAP – Rounds and Reps)

AMRAP X 16

200m run

40 Russian Twists

30 Up-downs

20 Step-Ups (24/20)

10 Overhead Squats (75/55)
– Barbell received from ground

200m run = 1 rep every 50m (4 reps total)

1 full round = 104 reps

Cool Down

1:00 Down-Dog Hold

1:00 Pike Hold

1:00/side Pigeon Pose

1:00 Squat Hold (Can use rig)

Bright Spot

200m Run (Time)

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