Thursday, October 7

Crossfit Garage – CrossFit

Warm-up (No Measure)

Banded Lat & Front Rack Stretch, into:

3 Rounds:

20 Jumping Jacks

5/5 Single Arm DB Strict Press (Light)

10 Step-Ups/5 Box Jumps/5 Box Jumps


Filly Press

EMOM x10

Minute 1: 5 Filly Press (R Arm)

Minute 2: 5 Filly Press (L Arm)
Athletes may build in both KB and DB weight as long as they can maintain good positions with both the presses and front rack

*Score: DB weight used and record KB weight in notes


DB PP Box Sit (AMRAP – Rounds and Reps)


15 Single Arm DB Push Press (R Arm) (50/35)

30 Box Jumps (24/20)

15 Single Arm DB Push Press (L Arm)

30 Sit-Ups

Bright Spot

Single Arm DB Push Press

Box Jumps


Cool Down

1:00/side Thread the needle stretch