Crossfit Garage – CrossFit
Warm-up (No Measure)
3 Rounds:
25 Ft. Bear Crawl
8 KB DL
8 Russian KB Swings
3 Inchworms with 2 Push-ups
Specific:
Bench Press
2×8 with 2 sec. pause at the top
(empty bar then light weight)
Weightlifting
Bench Press (4×8)
Athletes may build each set as long as form and strength allow
Metcon
KBS Burp HSPU (AMRAP – Rounds and Reps)
AMRAP X 11
25 American KBS (53/35)
15 Burpee to a Target
10 HSPU
Rx+ Strict HSPU
Burpee target = ~6 inches above furthest reach
Bright Spot
KBS
HSPU
Strict Handstand Push-up
Cool Down
3-way banded distraction shoulder stretch (:45/side)