Crossfit Garage – CrossFit
Warm-up
2:00 Easy Bike into..
2 Rounds:
10 reps each of:
Small Arm Circles Forward
Small Arm Circles Backwards
Big Arm Circles Forward
Big Arm Circles Forward
Plate Frontal Raises
Plate Lateral Raises
Plate Scarecrow Raises Into..
2:00 moderate bike
2 Rounds:
5 Strict Press
10 Scap Pull-ups
10 Banded Lat Pulldowns
Shoulder Press (5RM)
18 mins to build to 5RM Strict Press
*rest at least 2:00 between attempts*
Metcon (AMRAP – Reps)
EMOM X 12
Minute 1: 10 Thrusters (95/65)
Minute 2: 12/10 Cal Bike
Minute 3: Strict Pull-Ups (Athlete’s Choice)
Score: Strict Pull-up total reps
*may choose bar or ring*
Cool Down
3-way banded distraction stretch (:30/direction)