Crossfit Garage – CrossFit

Warm-up (No Measure)

2:00 Thoracic Extension Stretch (foam roller), into:

AMRAP 6:

:40 Bike (at increasing pace)

10 PVC Pass Thrus

5/5 Leg Swings (forward +back)

5 PVC OHS

Empty Bar – 3-5 reps:

Snatch DL

Down Shrug

Down Shrug w/ Elbows

Hang Muscle Snatch

Overhead Squat

Hang Power Snatch

Hang Squat Snatch

Weightlifting

Hang Power Snatch + Hang Snatch (5×1)

*every 2:30 x 5 sets

Metcon

“Avalanche” (Time)

25-20-15-10

Cal Bike

12-9-6-3

Hang Power Snatch (95/65)

Rx+ 115/75

Bright Spot

Hang Power Snatch

Hang Snatch

Cool Down

1:30 Feet up the wall stretch

1:00/Side Banded Shoulder Stretch