Crossfit Garage – CrossFit

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Warm-up

400m run into..

2 Rounds:

5/5 Single Arm KB Deadlift

8/8 Side Plank Hip Taps

10 Air Squat to Wallball

Weightlifting

EMOM X 16

Min 1: :45 Single Arm Suitcase Hold (R Arm)

Min 2: :45 Single Arm Suitcase Hold (L Arm)

Min 3: :45 Hollow Hang from Rig

Min 4: Rest

*use KB or DB for suitcase hold

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12

200m run (2 reps)

12 Wallball Cleans (20/14) (12 reps)

:30 side plank (R) (2 reps)

:30 side plank (L) (2 reps)
– substitute row 300m or bike 600m (2 reps)

*today is recovery for tomorrow*

Cool Down

1:00 Forearm Stretch

1:30 Alternating between cobra and child’s pose

Bright Spot

200m Run (Time)

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