WOD

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

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