Tuesday, February 23

21
Feb

Tuesday, February 23

Crossfit Garage – CrossFit

View Public Whiteboard

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)

Bright Spot

Thruster

Strict Pull Ups