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)