Crossfit Garage – CrossFit

Warm-up (No Measure)

2 Rounds:

10 Box Step Overs

10 PVC Pass Throughs

8/8 Single DB SDHP

8 Single DB Strict Press

Weightlifting

EMOM X 12

Minute 1: 8 Half Kneeling DB Strict Press (R Arm)

Minute 2: 8 Half Kneeling DB Strict Press (L Arm)
* athletes may build in weight across these sets

Metcon

Burpee Box DB Snatch (Time)

Reps:

3 – 6 – 9 – 12 – 15 – 18

Burpee Box Jumps

One Arm Alternating DB Squat Snatch

Rx 55/35

Box 24/20

Rx+ 65/45

Box 30/24

Bright Spot

Burpee Box Jump

DB Squat Snatch

DB Snatch

Cool Down

1 Minute Cat/Cow Stretch

1 Minute Alternating Between Child’s Pose and Cobra

1:00 Hands on Wall Prison Stretch