Crossfit Garage – CrossFit
Warm-up (No Measure)
AMRAP X 8
25 Jumping Jacks
10 Single DB Sumo Deadlift
10 Alt. DB Snatches
10 Single DB Thruster
5 Inchworms (No Push-Up)
Review DB Movements
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
build stations to rotate around if its a bigger class. Either shotgun or stagger start in that case
Fight Gone Bad Scaled (AMRAP – Reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (14/8 lb)
1 minute Sumo Deadlift High-Pulls (35/15 lb)
1 minute Box Steos (20 in)
1 minute Push Press (35/15 lb)
1 minute Row (calories)
1 minute Rest.
Skills
Rope Climb (Rope climb progressions
– lay/sit rope pull climbing to feet
– seated box leg wrap
– pull up rig hold feet wrap stand
– seated box leg wrap stand up)
Rope climb progressions
– lay/sit rope pull climbing to feet
– seated box leg wrap
– pull up rig hold feet wrap stand
– seated box leg wrap stand up
Reference
Wall Balls
Sumo Deadlift High Pull
Box Jumps
Push Press
Cool Down
1:00/side Thread the Needle Stretch